Hybrid Trening

 

WOD: 24.11.2017

Morning workout:

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

Burpees

Squats

 

After each round, do:

25 Sit ups

 

 

WOD: 23.11.2017

3 x EMOM in 10 mins:

 

#1

1 x Squat Clean

1 x Hang Squat Clean

 

#2

3 x Thrusters (Increase the weight each set)

 

#3

1st min: 10 Back Squats

2nd min: 9 Back Squats

3rd min: 8 Back Squats

Etc…

(Increase the weight)

 

WOD: 13.09.2017

1. Skill:

Use 15 minutes to practise your handstand

 

2. Metcon:

AMRAP in 13 mins of:

7 C-2-B Pull-ups

9 KB Swings @ 32/24kg

11 Gomlet Squats @ 32/24kg

 

WOD: 12.09.2017

1 Weigthlifting:

EMOM in 15 min:

1 x Snatch

 

2 Strength:

5 sett: 3-5 reps of First Pull + Clean Pull @ 110% of max clean.

 

3 Squat:

Continue on your hatch squat program.

You can download the hatch squat program here.

 

WOD: 11.09.2017

1 Metcon #1:

Team (2):

For time:

150 Wall Balls

*One person has to complete all 75 Wallballs before switch.

 

2 Metcon #2:

Team (2): (One round each – Both do 15-15, 12-12, etc.)

For time:

15-12-9-6-3 reps of:

Deadlifts @ 100/70 kg

HSPU

 

3 Metcon #3:

Alone:

For time:

30 T-2-B

30 Burpees

 

WOD: 09.09.2017

1. Barbell Gymnastics:

EMOM in 7 minutes:

3 Power Cleans

3 Front Squats

3 Push Jerk

* Do it as a complex (no dropping of the bar!).

* Go Heavy.

 

2. Midline:

5 Rounds (not for time):

10 T-2-B (Unbroken)

3-5 Defisit HSPU

 

3. Metcon:

For time:

15 Burpee Box Jumps

5 MU´s

10-8-6-4-2 reps of:

Squat Cleans @ 75/45 kg.

 

WOD: 08.09.2017

1. Morning WOD:

EMOM in 20 mins of:

#1:

5 Push-Ups

7 Box Jumps

9 Air Squats

 

#2:

5 Burpees

8 Sit ups

*Alternate between round #1 and round #2.

*BIG DAWGS: Try to do double rounds when there is 6 minutes remaining.

 

2. Afternoon WOD:

1. Endurance:

Run your favorite hill route.

*BIG DAWGS: GO all out!

 

WOD: 07.09.2017

1 Weightlifting:

EMOM in 15 mins

1 x Power Clean

 

2 Squats:

Continue on your Hatch Squat Program.

You can download the hatch squat program here.

 

WOD: 05.09.2017

1. Metcon:

«Turbine 33 with a twist»

For time:

33 Pull-ups

33 Clean and Press @ 50/35 kg

33 Ring Dips

33 Snatch @ 50/35 kg

33 Pull-ups

33 Push Press @ 50/35 kg

33 HSPU

33 OH Squats @ 50/35 kg

 

WOD: 04.09.2017

1. Weightlifting:

EMOM in 15 minutes:

2 x Squat Snatch

 

2. Strength:

5 x 3 Clean Pulls – Stop at the knees for 3 sec before you finish the pull (Use staps!) @ 110% of clean max.

 

3. Hatch Squats:

Continue on your Hatch Squat Program.

You can download the hatch squat program here.