Hybrid Trening

WOD: 02.05.2025

STRENGTH:

10-1 reps of: 

Back Squats

Increase weight for each set. 

METCON: 

4 Rounds for time of: 

5 Power Cleans

5 Squat Cleans

15 Pull Ups

30 Cal Assult Bike

STREGNTH: 

3-3-3-3-3

Deadlifts

Then

5-5-5-5-5

DB Press

METCON:

10-1-10 reps for time of:

KB Swings

Box Jumps

Burpees 

WOD 30.04.2025

For time: 

Row 5000m

then

Run 5000m

WOD: 29.04.2025

STREGNTH: 

5-5-5-5-5

Back Squats

2 min rest between sets.

METCON:

5 Rounds for time of: 

15 Burpees

1 x Length Prowler Push

10 Cleans @ 80/60 kg

5 Shoulder -2- OH @ 80/60 kg

WOD: 28.04.2025

WEIGHTLIFTING:

EMOM in 10 mins of: 

1 x Power Snatch

Then

EMOM in 10 mins of: 

2 x Snatch-grip Deadlifts

METCON

AMRAP in 10 mins of: 

10 Front Squats @ 60/40 kg

10 T-2-B

WOD: 27.04.2025

Rest day. 

Spend time with family and friends.

WOD:26.04.2025

Rest day. 

Spend time with family and friends.

WOD: 25.04.2025

For time:

5000m Run

WOD: 24.05.2025

STRENGTH:

3-3-3-3-3 reps of:

Weighted Pull-ups

Weigthed Dips

* First do three ull ups, then perform three dips – no rest between exercises.

* Rest 2 mins between sets.

METCON: 

AMRAP in 10 mins of:

15 Pull Ups

30 Push Ups

45 Air Squats

WOD: 23.04.2025

STRENGTH:

3-3-3-3-3 reps of:

Back Squats

*  Try to work up the 3 RM for the day.

METCON: 

For time: 

5000m Row