Treeningukava/ WOD

HEAVY DAY

EMOM 10:
5 push presses
– Add load every 2:00.
Right into…
EMOM 5:
1 push press
– Add load every 1:00.

WOD

AMRAP 12:
12 front squats (34/52 kg)
30 crossovers

WOD

6 rounds for time:
12 DB deadlifts (15/22.5 kg)
9 DB front rack lunges
200-m run
– Use two DBs.

WOD

7 sets for load:
1 power clean
1 hang power clean
1 jerk

WORD

20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips
– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.

WOD

4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings (24/32 kg)
1:00 burpees
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 rest

WOD

On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
AMRAP8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (60/75 cm)
– Perform both movements within the same minute.

WOD

BENCHMARK DAY
ANGIE
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

AMRAP 12:
4 left-arm DB Turkish get-ups (12.5/15 kg)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.

WOD

3 rounds for time:
50 up-downs
1:00 seated L-sit hold
– Accumulate a total of 1:00 in the L-sit per round.