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
22.04.2025
WOD: 22.04.2025
AMRAP in 20 mins of:
20 Burpees
20 Box Jumps
20 KB Swings
21.04.2025
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
20.04.2025
WOD:20.04.2025
Rest day.
Spend time with family and friends.
19.04.2025
WOD:19.04.2025
Rest day.
Spend time with family and friends.
18.04.2025
WOD: 18.04.2025
4 Rounds for time of:
1000m Row
30 Burpees
17.04.2025
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
16.04.2025
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
15.04.2025
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
14.04.2025
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)