רביעי 29.3.23
Strength : Super Set x5 5 Weighted Pull Ups 5 Weighted Dips Condtioning : 10 Rounds 3 Clean & Jerk (60/40) 3 Strict Toes To Bar 3 Burpees...
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רביעי 29.3.23
Strength : Super Set x5 5 Weighted Pull Ups 5 Weighted Dips Condtioning : 10 Rounds 3 Clean & Jerk (60/40) 3 Strict Toes To Bar 3 Burpees...
שלישי 28.3.23
Strength : 10 min EMOM ODD : 3 Power Clean EVEN : 30Sec Hollow Rock Condtioning : 5 min AMRAP Thruster (42.5kg / 30kg) 5 min AMRAP Pull...
שני 27.3.23
Strength : Back Squat 5-5-4-4-3-3 Condtioning : As Fast As Possbile Buy In: 200m Run 100 Sit Ups 100 Jumping Lunges 100 Push Ups Every...
ראשון 26.3.23
Strength : Z-Press 8-8-8-6-6-6 10-12 GHD Back Ext. After Each Set Conditioning : 16 min EMOM 1) 10/8 Cal Row / 7/5 Cal Bike 2) 16 Single...
שישי 24.3.23
Conditioning: Teams of 2 AFAP 100 V-ups 150 Wall Ball 200 Box Jumps *3 Burpees Every 2:00 Cash Out: Row 2K Partner 1 Rows, Partner 2...
חמישי 23.3.23
Strength: 10 min E2MOM 7+7 Reverse Lunges 20-30 sec Handstand Hold / Walk Conditioning: 5 Rounds AFAP 15 BB G2OH 12 Back Squats 9 GHD Sit...
רביעי 22.3.23
Strength: Tempo Front Squat (3sec down) 5-5-4-4-3-3 30sec Suitcase Hold After Each Set (alt. Between L / R) Conditioning: Buy In: 400m...
שלישי 21.3.23
Strength: Romanian Deadlift 8-8-6-6-4 *15 sec L-Hang / Tuck Front Lever Hold after each set Conditioning: 12 min AMRAP 10 S.A DB...
שני 20.3.23
Strength: 5 Sets 8-12 DB Pullover Max Pull Ups / Ring Rows Conditioning: ABC PYRAMID A= 2 Wall Walk B= 40 D.U C= 14 Plate G2OH D= 20 Jump...
ראשון 19.3.23
Strength: 12 min E2MOM 3 P. Clean 2 Hang Squat Clean 1 Thruster *increase weight every round Conditioning: 14 min EMOM 1| 200m row 2|...
שישי 17.3.23
מזל טוב לאור! Strength: Deadlift 6-8 reps x 5 sets 30 sec hollow hold after each set “FINDING THE LIGHT / OR” 3 Rounds for Time 20...
חמישי 16.3.23
Strength : 4 Sets 5 Shoulder Press 8-10 Push Press Conditioning : 4 Rounds 5 Muscle Ups 10 Dual DB Hang Clean & Jerk (22.5kg / 17.5kg) 15...
רביעי 15.3.23
Cardio : 16:00 min To Complete 1000m Run 30 Burpees 30 Box Jump Over * Partion in Any Way Conditioning : 12min AMRAP 10 DB Snatch (R)...
שלישי 14.3.23
Strength : Power Clean 3-3-3-3-3 8-10 Strict Toes To Bar Between Sets Conditioning : 21-15-9 Pull Ups Burpees To Target ---400M Run---...
שני 13.3.23
Strength : Back Squat 5-5-5-4-4-4 Conditioning : Every 2:00 x 9 1) 100m Run + 20 Wall Balls 2) 12/10 Cal Bike + 20 Sit Ups 3) 14/12 Cal...
ראשון 12.3.23
Gymnastics Skill + Strength: Handstand Push Up 10 mins to accumulate 50 HSPU Every break = 25 Double Unders / 75 Singles Conditioning :...
שישי 10.3.23
Strength: Bench Press 10-8-6-4-4 Max Dips After Each Set Conditioning: "Jackie" For Time 1000m Row 50 Thrusters 30 Pull Ups Tabata...
חמישי 9.3.23
Strength: 4 Sets 12 Alt. Box Step Up 20-30 sec L-Sit Conditioning: 2 Rounds 3 min AMRAP 9 Dual DB Push Press 3 Burpees ---1:00 Rest--- 3...
רביעי 8.3.23
Strength: 10 min E2MOM 5 Bear Complex Conditioning: 50-40-30-20-10 Sit Ups KB Swings Wall Balls
שלישי 7.3.23
Strength: Dead Stop DL 10 mins to build to a heavy 3RM then, 3 Sets of 3 reps at the heaviest weight Conditioning: Every 3:30 x 5 400m...
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