Hybrid Trening

WOD: 18.01.2025

For time: 

10 x 1000m run

Rest 2 min between each run.

WOD: 17.01.2025

STRENGTH: 

5-5-5-5-5 reps of: 

Deadlifts

METCON: 

10-1-10 reps for time of: 

KB Swings

Burpees 

Box Jumps 

WOD: 16.01.2025

Rest day. 

WOD: 15.01.2025

2 rounds for time: 

1609m Run

15 Pull Ups

25 Push Ups

35 KB Swings @ 24/16 kg

1609m Run

WOD: 14.01.2025

STRENGTH: 

Squat wave: 

3 x (7 – 5 – 3 reps)

Back Squats

Rest 2 mins between each round.

METCON: 

«Annie»

For time: 

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

Double Unders 

Sit-ups

WOD: 13.01.2025

Amrap in 20 mins of: 

Single arm DB Squat Clean Thrusters @ 22,5/15kg

Every minute on the minute: 5 Burpees

Rest day.

WOD: 11.01.2025

WEIGHTLIFTING: 

Work up to 1 RM of the day with:

2 + 1 Snatch Pulls into Squat Snatch

(2 x Snatch Pulls, then 1 x Squat Snatch on the second pull).

METCON: 

«Helen»

3 rounds for time of: 

400m run

21 KB Swings @24/16kg

12 Pull-ups

WOD: 10.01.2025

STRENGTH: 

5-5-5-5-5 reps of: 

Bench Press

METCON: 

«Cindy»: 

Amrap in 20 mins of: 

5 Pull-ups

10 Push-ups

15 Air Squats

WOD: 09.01.2025

For time: 

10-1-10 reps of: 

DB Goblet Squats

Burpees over the DB