Hybrid Trening

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

WOD: 22.04.2025

AMRAP in 20 mins of:

20 Burpees

20 Box Jumps

20 KB Swings

WOD: 21.04.2025

WEIGHTLIFTING:

EMOM in 10 mins of:

Squat Snatch

Then

EMOM in 10 mins of:

Snatch-grip deadlift

METCON:

For time:

21-15-9 reps of:

DB front squats @ 2x 22,5/15 kg

DB Devil press @ 22,5/15 kg

WOD:20.04.2025

Rest day. 

Spend time with family and friends.

WOD:19.04.2025

Rest day. 

Spend time with family and friends.

WOD: 18.04.2025

4 Rounds for time of: 

1000m Row

30 Burpees 

WOD: 17.04.2025

STRENGTH:

5-5-5-5-5 reps of: 

Dumbell Press

METCON:

AMRAP in 20 mins of:

5 Pull Ups

10 Push Ups

15 Squats

WOD: 16.04.2025

WEIGHTLIFTING:

EMOM in 10 mins of the complex: 

1 Squat Clean Thruster

1 Push Jerk

1 Split Jerk

METCON:

«Annie»

For time:

50-40-30-20-10 reps of:

Double unders

Sit ups

WOD: 15.04.2025

4 rounds for time of:

21 KB Swings @ 32/24 kg

21 Wall Balls

500m Row

21 Deadlifts @ 60/45 kg

21 Hang Cleans @ 60/45 kg

WOD: 14.04.2025

WEIGHTLIFTING:

EMOM in 10 mins of: 

1 Power Clean

Then EMOM in 10 mins of: 

2 Deadlifts

*Increase weight as you feel – try to achieve a 1 RM for the day.

METCON: 

For time:

21-15-9 reps of:

Burpees

Push ups

DB Snatch @ 1×22,5/15 kg (alternating)

DB Clean and Jerk  @ 1×22,5/15kg (alternating)