Hybrid Trening 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)
WOD: 13.04.2025
Rest Day.
Spend the time with family and friends.
WOD: 12.04.2025
Rest Day.
Spend the time with family and friends.
WOD: 11.04.2025
For time:
10 X 1000m Row
Rest 2 minutes between each set.
WOD: 10.04.2025
WEIGHTLIFTING:
EMOM in 10 mins of:
Squat Snatch
METCON:
For Time:
1000m Row
21 Thrusters
15 Push Jerks
9 Bar Mu’s
WOD: 09.04.2025
STRENGTH:
1-10-1 reps of:
Back Squats
METCON:
For time:
1-10-1 reps of:
Deadlifts
Broad Jumps
Push Ups
WOD: 08.04.2025
AMRAP in 20 mins of:
20 Kb Swings
20 Box Junps
20 Burpees
400m Run
WOD: 07.04.2025
STRENGTH:
EMOM in 10 min
Max reps Pull-Ups
METCON:
10 rounds for time of:
15 Wall Balls
2 Ring Mus
1 Heavy Cean (anyhow)
WOD: 09.03.2025
For time:
10 x 1000m run
Rest 1-2 minutes between each round.
WOD: 08.03.2025
WEIGHTHLIFTING:
EMOM in 10 mins of:
2x Squat Snatch
METCON:
50 reps for time of:
Burpee / Pushh Ups / Jumping-jack / Sit-up / Handstand.
Perform one of each movement to complete a «rep.»
A burpee, then a push-up, then a jumping jack, then a sit-up, then a handstand—counts as 1. Rep 2 starts back with a burpee.
This is NOT 50 burpees, then 50 push-ups, then 50 jumping jacks, etc.
