האימון היומי

WOD 240103

Heavy day-

Every :45, for 8 sets-
1) 2 Back squats
2) 6-8 Seated DB curl & press

***

Metcon-

12 AMRAP-
2-4-6-8-10.. etc
Double DB rack squats
HRPU
Double DB Deadlift
HRPU

WOD 250102

Lift-

Build heavy complex of- 3 position power clean

Then-
3 sets of 3 Deficit deadlift

***

Metcon-

For time-
21-15-9
American KBS @ 32/20kg
Box jump overs

Cap– 8:00

WOD 250101

Squat-

Bulgarian split squat- 4 sets of- 6+6

***

Metcon-

In teams of 2-

6 Rounds for time-
750/600 Meters Row
10-20-30-40-50-60 Wall balls

WOD 241231

Skill-

HSPU…

Complete 3 sets of 3-9 Reps

***

Metcon-

20 AMRAP-
2-4-6-8-10-12.. etc
Single arm "Devils"
Single arm thrusters
Single arm S2OH
Double unders (in 10's)

WOD 241230

Bodyweight-

Complete 4 super sets-
6-12 Dips on box
6-12 Pistol squats

***

Metcon-

10 Rounds for time-
3 Bar muscle ups
9 Air aquats
1-2-3-4-5-6-7-8-9-10 Burpee box jump overs

WOD 241229

Metcon-

5 rounds of 3:00 AMRAP / 1:00 Rest of-
5 KB DL @2×32/20kg
12 T2B
5 Double KB DL
12 HRPU

***

Accessory lift-

3 Super sets of-
6+6 Single leg RDL
:30 Weighted plank