האימון היומי

WOD 260127

Push-

Every 2:00 for 5 sets-
3 Split jerks (5 sets to build heavy 3 reps)

***

Metcon-

1.5 AMRAP / 1.5 Rest x 5 rounds-
3 rounds of-
3 Deadlift
2 HPC
1 Jerk
AMRAP of Cal row in the remaining time

RX= 70/50kg

***

Gainz-

0:00-5:00– (warm up first..)
1 Thruster every :30 (עם בערך 85-90% מ)

5:00-8:00– Rest & Transition

8:00-20:00– EMOM-
– 8 Dual KB rack front squat
– 8 Strict knees to chest
– 8 Dual KB rack lunges
– 8 OH Weighted sit ups

20:00-22:00– Rest & transition

22:00-?
– 50 Barbel Floor wipers (choose your weight)

WOD 260126

Squat-

Every 2:00, for 6 sets-
Back squat- 3-2-1-1-1-1

המטרה היום היא לבנות סינגל אישי כבד- אפשר להגיד RM1

***

Metcon-

10 Rounds for time-
30 Double unders
6 DB OH lunges @30/20kg

WOD 260125

Posterior chain & midline-

Every 2:00, for 12 Minutes- (6 rounds)
Deadlift- 8-5-3-1-1-1

חברים שימו לב, אמנם מגיעים לסינגלים בודדים, אבל אנחנו לא רוצים להגיע ל-100%, אלא לבנות סינגל כבד בלבד.
בשבוע הבא יהיה RM1.

***

Metcon-

Every 3:00, for 4 rounds-
1 Rope climb
20 Plate G2OH @20/15kg
1 Rope climb
10 Burpees to plate

***

Gainz-

0:00-5:00– (warm up first..)
1 Deadlift every :30 (עם בערך 85-90% מ)

5:00-8:00– Rest & Transition

8:00-20:00– EMOM-
– 10 Dual DB Bent ovr rows
– :50 Suitcase walk around
– 10 Floor presses
– :50 Plank

20:00-22:00– Rest & transition

22:00-?
– 50 Barbel upright rows

WOD 260124

Core-

Complete 4 super sets of-
6 Floor presses
12 Floor wipers

***

Metcon-

15 AMRAP-
21 Pull ups
15 Single arm "Devils"
9 Single DB box step overs

WOD 260123

Lift-

Build heavy complex of-
1 Power clean
1 Hang squat clean
1 Jerk

***

Metcon-

For time-
15 Hang power cleans @60/45kg
Run 200 Meters
12 Squat cleans
Run 200 meters
9 Thrusters
200 Meters
6 Clusters
200 Run

***

Gainz-

On a running clock-

0:00-16:00– EMOM
– 6+6 Kneeling landmine press
– 6+6 Bulgarian split squat
– :15- :30 Sorenson hold
– Rest & help with the Sorenson

16:00-20:00– Rest & transition

20:00-36:00- EMOM
– AMRAP of unbroken deficit push ups (on 20kg plates)
– 15 Meters DB Rack walking lunges
– 22.5 Metrs Dual KB Rack walk
– Rest

WOD 260122

Skill/Pull-

Complete every 1:30 x 4 sets- 2 Rope climbs

***

Metcon-

24 AMRAP (4 rounds)-
1:30  AMRAP Cal row
1:30 AMRAP Burpees to target
1:30 AMRAP Suitcase shuttles (don't run)
1:30 Rest