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האימון היומי
WOD
Stability :
4 Sets
4 Cossack Squat Each Side
L1 - Assisted
L2 - Bodyweight
L3 - Goblet
L4 - Overhead
Rest 1Min Between Sets
Conditioning :
5 Rounds
200M Run
40M D-Ball Bear Hug Carry (50/40kg)
16 KTB Swings (24/16kg)
16 Weighted Sit Ups
Scale Up :
Rx+ : KTB 32/24kg | D-Ball 60/50kg
Rx++ : GHD Sit Ups
Mobility :
2Min Couch Stretch (1Min Each Side)
2Min Pigeon Stretch (1Min Each Side)
2Min Pec Stretch On Rig (1Min Each Side)
2Min 90/90 Hip Stretch (1Min Each Side)
2Min Child's Pose Lat Stretch
2Min Deep Squat Hold
רביעי 30.9.26
אימונים אחרונים
חיפוש
רביעי 30.9.26
Stability : 4 Sets 4 Cossack Squat Each Side L1 - Assisted L2 - Bodyweight L3 - Goblet L4 - Overhead Rest 1Min Between Sets Conditioning : 5 Rounds 200M Run 40M D-Ball Bear Hug Carry (50/40kg) 16 KTB Swings (24/16kg) 16 Weighted Sit Ups Scale Up : Rx+ : KTB 32/24kg | D-Ball 60/50kg Rx++ : GHD Sit Ups Mobility : 2Min Couch Stretch (1Min Each Side) 2Min Pigeon Stretch (1Min Each Side) 2Min Pec Stretch On Rig (1Min Each Side) 2Min 90/90 Hip Stretch (1Min Each Side) 2Mi
שלישי 29.9.26
Strength : Bench Press 4-3-3 Last Set Max Reps (85%) 75-85% From RM 1 Rest 2-3Min Between Sets Conditioning : 4 Rounds 16 DB Box Step Ups (22.5/15kg) 14 HR Push Ups 12 V-Ups 10/8 Cal Bike Scale Up : Rx+ : DB 30/22.5kg Rx++ : Ring Dips Instead Of HR Push Ups Cardio : EMOM 10Min 12/10 Cal Bike RPE 7-8 *Rest In Remaining Time
שני 28.9.26
Strength : Clean & Jerk 3-3-3-3 70-80% From RM 1 Rest 2-3Min Between Sets Conditioning : 5 Rounds 10 Hang Power Clean (50/35kg) 12 Shoulder To Overhead 40 Double Unders Scale Up : Rx+ : 60/40kg Rx++ : 70/40kg Accessory : 3-4 Rounds For Quality 20 Dual Gorrila Row 12 DB Zottman Curl
ראשון 27.9.26
Strength : Deadlift 4-3-3 Last Set Max Reps (85%) 75-85% From RM 1 Rest 2-3Min Between Sets Conditioning : 5 Rounds 6 Front Squat (50/35kg) 8 Chest To Bar 10 Burpees Over Bar Scale Up : Rx+ : 60/40kg Rx++ : 70/45kg Durability : 3 Rounds For Quality 50M Single-Arm Overhead + Suitcase Carry (Each Side) 20Sec Side Plank Each Side
שישי 25.9.26
Strength : Bench Press 4-3-3 Last Set Max Reps (80%) 75-80% From RM 1 Rest 2-3Min Between Sets Conditioning : Team Of 2 - You Go I Go AMRAP 25Min 5 Burpees Over D-Ball 10 D-Ball Step Up (30/20kg) 200M Run Together Cash Out : 30 D-Ball Over Box Scale Up : Rx+ : 60/40kg | D-Ball 40/30kg Rx++ : 70/45kg | D-Ball 50/40kg Accessory – Legs & Core : 3-4 Rounds For Quality 12 DB Romanian Deadlift 15 Weighted Sit Ups
חמישי 24.9.26
Conditioning : Every 6Min x6 5Min Work / 1Min Rest 400/350M Row 15 Wall Ball (20/14lbs) Max Shuttle Run In Remaining Time Score = Total Shuttle Run (10M=1Rep) Scale Up : Rx+ : 500/450M Row Rx++ : 20 Wall Ball Cardio : 8 Rounds 45Sec Work (RPE 7-8) / 1:15Sec Easy Pace (RPE 3-4) Bike / Row / Run Endurance : Hero wod "KELLY" 5 Rounds 400M Run 30 Box Jump 30 Wall Ball – Beginner: 34-40 minutes – Intermediate: 25-31 minutes – Advanced: 19-22 minutes – Elite: <18 minute
רביעי 23.9.26
Strength : Back Squat 5-5-5-5 Rest 2-3Min Between Sets Conditioning : For Time 5 Rounds 10 Front Rack Lunges (40/30kg) 12 Burpees Over Bar 14 Toes To Bar Scale Up : Rx+ : 50/35kg Rx++ : 16 Toes To Bar Accessory – Arms : 3-4 Rounds For Quality 12 DB Hammer Curl 15 Banded Triceps Push Down
שלישי 22.9.26
STABILITY : 4 Sets 4 Cossack Squat Each Side L1 - Assisted L2 - Bodyweight L3 - Goblet L4 - Overhead Rest 1Min Between Sets Conditioning : 5 Rounds 200M Run 8 Single-Arm DB Push Press (22.5/15kg) 12 Pull Ups 16 Single-Arm DB Deadlift Scale Up : Rx+ : DB 30/22.5kg Rx++ : Chest To Bar Durability – Hips & Core : 3 Rounds For Quality 30M Sled Backward Drag 20Sec Copenhagen Plank Each Side
ראשון 20.9.26
צום קל וגמר חתימה טובה לכולם! Strength : Deadlift 4-3-3 Last Set Max Reps (80%) 75-80% From RM 1 Rest 2-3Min Between Sets Conditioning : Every 2Min x10 ODD : 3 Bear Complex (50/35kg) EVEN : 6 DB Hang Power Snatch (30/22.5kg) (Each Arm) Scale Up : Rx+ : 60/40kg Rx++ : 70/45kg
שישי 18.9.26
Strength : *8Min Split Jerk Technique Before Strength Every 2Min x6 2 Split Jerk Conditioning : Team Of 2 - You Go I Go AMRAP 25Min 8 DB Bench Press (30/22.5kg) 2 Curtis P. (50/35kg) 100M Run (Together) *Every 4 Sets ADD 1 Rep Scale Up : Rx+ : Barbell 60/40kg Rx++ : DB 35/25kg Mobility : 2Min Couch Stretch (1Min Each Side) 2Min Pigeon Stretch (1Min Each Side) 2Min Pec Stretch On Rig (1Min Each Side) 2Min 90/90 Hip Stretch (1Min Each Side) 2Min Banded Lat Stretch (1Min
חמישי 17.9.26
Strength : Bench Press 4-3-3-3 75-80% From RM 1 Rest 2-3Min Between Sets Conditioning : 5 Rounds 20 Alt. DB Snatch 16 Toes To Bar 12 Burpees Over DB Scale Up : Rx+ : DB 30/22.5kg Rx++ : 20 Toes To Bar Accessory – Legs & Core 3-4 Rounds For Quality 12 Bulgarian Split Squat Each Side 15 Weighted Sit Ups Endurance For Time 1600m Run 60 Wall Ball 30 Box Jump 60 Wall Ball 30 Box Jump 1600m Run
רביעי 16.9.26
Conditioning : Every 4Min x7 400M Run 20 Thrusters (35/25kg) Max V-Ups In Remaining Time -1Min Rest- Score = Total V-Ups Scale Up : Rx+ : 500M Run Rx++ : Toes To Bar Instead Of V-Ups Cardio 10 Rounds 30 Sec Work/30 Sec Rest Row/Bike/Ski/Run RPE 8-9
שלישי 15.9.26
Strength : *8Min Clean Technique Before Strength 5 Sets 2 Clean High Pull 2 Hang Power Clean Rest 2Min Between Sets *Build Weight Every Set Conditioning : For Time 3 Rounds 15 Power Clean (60/40kg) 30 Double Unders 15 Sumo Deadlift 30 Double Unders Scale Up : Rx+ : 70/45kg Rx++ : 45 Double Unders Accessory – Arms 3-4 Rounds For Quality 12 DB Zottman Curl 15 Banded Triceps Push Down
שני 14.9.26
STABILITY : 4 Sets 4 Cossack Squat Each Side L1 - Assisted L2 - Bodyweight L3 - Goblet L4 - Overhead Rest 1Min Between Sets Conditioning : 4 Rounds 18 DB Box Step Ups (22.5/15kg) 16 KTB Swings (32/24kg) 14 Sit Ups 12 Ring Dips Scale Up : Rx+ : GHD Sit Ups Rx++ : DB 30/22.5kg Accessory – Ankles & Knees 3 Rounds For Quality 12 Tibialis Raise 20 Calf Raises
שישי 11.9.26
Strength : Bench Press 5-5-3-3-3 70-80% From RM 1 Rest 2-3Min Between Sets Conditioning : Team Of 2 - You Go I Go 6 Rounds Total 12 Front Rack Walking Lunges (40/30kg) 12 D-Ball Over Shoulder (50/40kg) 200M Run Together Scale Up : Rx+ : 50/35kg | D-Ball 60/50kg Rx++ : 60/40kg | D-Ball 70/60kg STRONGMAN Strength : Shoulder Press 5-5-5-5-5 Super Set x3 15 Single-Leg Hip Thrust (R) 15 Single-Leg Hip Thrust (L) Sled Pull 40M x5 Finisher : 3 Rounds 1Min Front Rack Hold
חמישי 10.9.26
Strength : *8Min Clean Technique Before Strength Power Clean 3-3-3-3 Rest 2Min Between Sets *Build Weight Every Set Conditioning : 5 Rounds 6 Hang Power Clean (50/35kg) 10 Burpees Over Bar 12/10 Cal Row Scale Up : Rx+ : 60/40kg Rx++ : 70/45kg ENDURANCE AMRAP 30Min 1000m Run 30 Daul DB Squat (22.5/15kg) 30 Dual DB Push Press
רביעי 9.9.26
Strength : Deadlift 5-5-3-3-3 70-80% From RM 1 Rest 2-3Min Between Sets Conditioning : From 10-1 Dual DB Thrusters (22.5/15kg) 3 Wall Walk 30 Double Unders Scale Up : Rx+ : 40 Double Unders Rx++ : 50 Double Unders
שלישי 8.9.26
Conditioning : For Time Part 1 4 Rounds 400M Run 20 Wall Ball (20/14lbs) 20 V-Ups -3Min Rest- Part 2 4 Rounds 24/19 Cal Row 20 HR Push Ups 20 KTB Swings (24/16kg) Scale Up : Rx+ : GHD Sit Ups Rx++ : 500M Run | KTB 32/24kg
שני 7.9.26
Strength : *8Min Snatch Technique Before Strength 4 Sets 2 Snatch High Pull 2 Power Snatch Rest 2Min Between Sets *Build Weight Every Set Conditioning : 5 Rounds 16 Single-Arm DB Snatch (22.5/15kg) 16 Burpees To Target 16/13 Cal Bike Scale Up : Rx+ : DB 30/22.5kg Rx++ : 16/14 Cal Row
ראשון 6.9.26
STABILITY : 4 Sets 4 Cossack Squat Each Side L1 - Assisted L2 - Bodyweight L3 - Goblet L4 - Overhead Rest 1Min Between Sets Conditioning : 4 Rounds 16 Goblet Lunges (24/16kg) 14 Toes To Bar 12 Box Jump Over (24/20") 200M Run Scale Up : Rx+ : KTB 32/24kg Rx++ : 16 Single-Arm DB Overhead Walking Lunges (22.5/15kg) Durability – Hips & Core 3 Rounds For Quality 50m Single-Arm Farmer Carry (Each Hand) 20Sec Copenhagen Plank Each Side
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