Q: تمرینات روز اول

عنوان حرکات WARMUP(گرم کردن) 5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees MOBILITY(انعطاف پذیری) Dumbbell clean to rotational press SKILL (تکنیک) Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps) WOD(تمرین اصلی) 4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups COOLDOWN(سرد کردن) Bike, dumbbells, wall ball, bumper plates, foam roller

Q: تمرینات روز دوم

عنوان حرکات WARMUP(گرم کردن) 5 min Jump Rope (steady pace alternating with double unders) 15 Barbell Overhead Squats (moderate weight) 10 Jumping Jacks 10 Burpees MOBILITY(انعطاف پذیری) Dumbbell clean to rotational press SKILL (تکنیک) Barbell Front Rack Step-Up to Thruster to Push Jerk Complex (4 sets of 6 reps) WOD(تمرین اصلی) AMRAP - 42 min 10 Front Rack Step-Ups (5 each leg) 12 Thrusters 10 Push Jerks 12 Deadlifts 10 Overhead Walking Lunges (5 each leg) 20 Jump Ropes 8 Push-Ups 8 Sit-Ups Complete as many rounds as possible COOLDOWN(سرد کردن) Bike, dumbbells, wall ball, bumper plates, foam roller

Q: تمرینات روز سوم

عنوان حرکات WARMUP(گرم کردن) 5 min Jump Rope (alternate single unders and fast intervals) 15 Barbell Deadlifts (moderate weight) 10 Air Squats 10 Burpees MOBILITY(انعطاف پذیری) Dumbbell clean to rotational press SKILL (تکنیک) Barbell Snatch to Overhead Squat to Push Press to Split Jerk Complex (4 sets of 6 reps) WOD(تمرین اصلی) 3 rounds for time - 45 min cap 10 Snatch Pulls 12 Overhead Squats 10 Push Presses 12 Overhead Lunges (6 each leg) 10 Front Squats 15 Jump Ropes (double unders preferred) 8 Burpees 8 Sit-Ups COOLDOWN(سرد کردن) Bike, dumbbells, wall ball, bumper plates, foam roller

Q: تمرینات روز چهارم

عنوان حرکات WARMUP(گرم کردن) 5 min Jump Rope (steady pace alternating with high knees) 20 Barbell Rows (moderate weight) 10 Air Squats 10 Burpees MOBILITY(انعطاف پذیری) Dumbbell clean to rotational press SKILL (تکنیک) Barbell Clean Pull to Hang Power Clean to Thruster to Front Rack Step-Up Complex (4 sets of 6 reps) WOD(تمرین اصلی) AMRAP - 42 min 12 Clean Pulls 10 Hang Power Cleans 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 12 Push Presses 15 Jump Ropes 8 Sit-Ups 8 Push-Ups Complete as many rounds as possible COOLDOWN(سرد کردن) Bike, dumbbells, wall ball, bumper plates, foam roller

Q: تمرینات روز پنجم

عنوان حرکات WARMUP(گرم کردن) 5 min Jump Rope (alternate double unders, single unders, and high knees) 15 Barbell Overhead Squats (moderate weight) 10 Jumping Jacks 10 Burpees MOBILITY(انعطاف پذیری) Dumbbell clean to rotational press SKILL (تکنیک) Barbell Deadlift to Clean Pull to Overhead Walking Lunge Complex (4 sets of 8 steps, alternating legs) WOD(تمرین اصلی) 4 rounds for time - 45 min cap 10 Deadlift to Clean Pulls 10 Overhead Squats 12 Push Presses 12 Overhead Lunges (6 each leg) 15 Jump Ropes 10 Thrusters 8 Sit-Ups 10 Burpees COOLDOWN(سرد کردن) Bike, dumbbells, wall ball, bumper plates, foam roller

Q: تمرینات روز ششم

عنوان حرکات WARMUP(گرم کردن) 5 min Jump Rope (steady pace alternating with fast intervals) 20 Barbell Front Squats (moderate weight) 10 Jumping Jacks 10 Burpees MOBILITY(انعطاف پذیری) Dumbbell clean to rotational press SKILL (تکنیک) Barbell Front Rack Step-Up to Push Jerk to Overhead Squat Complex (4 sets of 5 reps) WOD(تمرین اصلی) AMRAP - 42 min 10 Front Rack Step-Ups (5 each leg) 10 Push Jerks 12 Overhead Squats 12 Thrusters 15 Jump Ropes 10 Push-Ups 8 Sit-Ups Complete as many rounds as possible COOLDOWN(سرد کردن) Bike, dumbbells, wall ball, bumper plates, foam roller

Q: تمرینات روز هفتم

عنوان حرکات WARMUP(گرم کردن) 5 min Jump Rope (alternate double unders, single unders, and fast intervals) 20 Barbell Rows (moderate weight) 15 Air Squats 10 Burpees MOBILITY(انعطاف پذیری) Dumbbell clean to rotational press SKILL (تکنیک) Barbell Snatch Deadlift to Overhead Lunge to Push Press Complex (4 sets of 6 reps, alternating legs) WOD(تمرین اصلی) 3 rounds for time - 45 min cap 10 Snatch Pulls 12 Overhead Squats 10 Push Presses 10 Overhead Walking Lunges (5 each leg) 10 Thrusters 15 Jump Ropes 8 Sit-Ups 10 Push-Ups COOLDOWN(سرد کردن) Bike, dumbbells, wall ball, bumper plates, foam roller

Q: تمرینات روز هشتم

عنوان حرکات WARMUP(گرم کردن) 5 min Jump Rope (steady pace alternating with fast singles) 15 Barbell Overhead Squats (moderate weight) 15 Jumping Jacks 10 Burpees MOBILITY(انعطاف پذیری) Dumbbell clean to rotational press SKILL (تکنیک) Barbell Clean Pull to Hang Clean to Split Jerk to Front Rack Lunge Complex (4 sets of 6 reps) WOD(تمرین اصلی) AMRAP - 42 min 12 Clean Pulls 10 Hang Cleans 10 Split Jerks 12 Front Rack Lunges (6 each leg) 15 Jump Ropes 10 Push-Ups 10 Sit-Ups Complete as many rounds as possible COOLDOWN(سرد کردن) Bike, dumbbells, wall ball, bumper plates, foam roller

Q: تمرینات روز نهم

عنوان حرکات WARMUP(گرم کردن) 5 min Jump Rope (alternate single unders, double unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Air Squats 10 Burpees MOBILITY(انعطاف پذیری) Dumbbell clean to rotational press SKILL (تکنیک) Barbell Thruster to Push Jerk to Overhead Lunge Complex (4 sets of 8 steps, alternating legs) WOD(تمرین اصلی) 4 rounds for time - 45 min cap 10 Thrusters 12 Push Jerks 12 Overhead Lunges (6 each leg) 12 Front Squats 15 Jump Ropes 10 Push-Ups 10 Sit-Ups COOLDOWN(سرد کردن) Bike, dumbbells, wall ball, bumper plates, foam roller

Q: تمرینات روز دهم

عنوان حرکات WARMUP(گرم کردن) 5 min Jump Rope (alternate high knees, double unders, and fast intervals) 15 Barbell Rows (moderate weight) 10 Jumping Jacks 10 Burpees MOBILITY(انعطاف پذیری) Dumbbell clean to rotational press SKILL (تکنیک) Barbell Power Snatch to Overhead Walking Lunge to Push Press Complex (4 sets of 5 reps) WOD(تمرین اصلی) AMRAP - 42 min 10 Power Snatches 10 Overhead Lunges (5 each leg) 12 Push Presses 12 Thrusters 15 Jump Ropes 8 Sit-Ups 8 Push-Ups Complete as many rounds as possible COOLDOWN(سرد کردن) Bike, dumbbells, wall ball, bumper plates, foam roller

Question 1

تمرینات روز اول

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 2

تمرینات روز دوم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 3

تمرینات روز سوم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 4

تمرینات روز چهارم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 5

تمرینات روز پنجم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 6

تمرینات روز ششم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 7

تمرینات روز هفتم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 8

تمرینات روز هشتم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 9

تمرینات روز نهم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 10

تمرینات روز دهم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 11

تمرینات روز یازدهم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 12

تمرینات روز دوازدهم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 13

تمرینات روز سیزدهم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 14

تمرینات روز چهاردهم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 15

تمرینات روز پانزدهم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 16

تمرینات روز شانزدهم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 17

تمرینات روز هفدهم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 18

تمرینات روز هجدهم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 19

تمرینات روز نوزدهم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 20

تمرینات روز بیستم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 21

تمرینات روز بیست و یکم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 22

تمرینات روز بیست و دوم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 23

تمرینات روز بیست و سوم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 24

تمرینات روز بیست و چهارم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 25

تمرینات روز بیست و پنجم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 26

تمرینات روز بیست و ششم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 27

تمرینات روز بیست و هفتم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 28

تمرینات روز بیست و هشتم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 29

تمرینات روز بیست و نهم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 30

تمرینات روز سی ام

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 31

تمرینات روز سی و یکم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 32

تمرینات روز سی و دوم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 33

تمرینات روز سی و سوم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 34

تمرینات روز سی و چهارم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 35

تمرینات روز سی و پنجم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 36

تمرینات روز سی و ششم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 37

تمرینات روز سی و هفتم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 38

تمرینات روز سی و هشتم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 39

تمرینات روز سی و نهم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 40

تمرینات روز چهلم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 41

تمرینات روز چهل و یکم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 42

تمرینات روز چهل و دوم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 43

تمرینات روز چهل و سوم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 44

تمرینات روز چهل و چهارم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 45

تمرینات روز چهل و پنجم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 46

تمرینات روز چهل و ششم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 47

تمرینات روز چهل و هفتم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 48

تمرینات روز چهل و هشتم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 49

تمرینات روز چهل و هفتم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 50

تمرینات روز پنجاهم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 51

تمرینات روز پنجاه و یکم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 52

تمرینات روز پنجاه و دوم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 53

تمرینات روز پنجاه و سوم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 54

تمرینات روز پنجاه و چهارم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 55

تمرینات روز پنجاه و پنجم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 56

تمرینات روز پنجاه و ششم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 57

تمرینات روز پنجاه و هفتم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 58

تمرینات روز پنجاه و هشتم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 59

تمرینات روز پنجاه و نهم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

Question 60

تمرینات روز شصتم

Accepted Answer

عنوان	حرکات
WARMUP(گرم کردن)	5 min Jump Rope (alternate double unders, single unders, and high knees) 20 Barbell Front Squats (moderate weight) 15 Jumping Jacks 10 Burpees
MOBILITY(انعطاف پذیری)	Dumbbell clean to rotational press
SKILL (تکنیک)	Barbell Complex: Deadlift + Hang Snatch + Overhead Squat + Push Press + Overhead Lunge (5 sets of 4 reps)
WOD(تمرین اصلی)	4 rounds for time - 45 min cap 12 Hang Power Snatches 10 Overhead Squats 10 Push Presses 12 Overhead Walking Lunges (6 each leg) 10 Thrusters 10 Front Rack Step-Ups (5 each leg) 15 Jump Ropes (double unders preferred) 10 Deadlifts 8 Sit-Ups 10 Push-Ups
COOLDOWN(سرد کردن)	Bike, dumbbells, wall ball, bumper plates, foam roller

تمرینات ۳ ماهه پیشرفته سطح ۴ کراسفیت در خانه با تجهیزات طناب و هالتر

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تمرینات ۳ ماهه پیشرفته سطح ۴ کراسفیت در خانه با تجهیزات طناب و دمبل و هالتر

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