האימון היומי

Strength : Super Set x4 5 Back Squat 3-5 Broad Jump Conditioning : EMOM 10Min ODD : 10 KTB Swings + 10 Goblet Squat (32/24kg) EVEN : 10 V-Ups + 10 Sit Ups -Rest 2Min- EMOM 10Min ODD : 10 Pull Ups + 10 Push Ups EVEN : 2 Wall Walk + 10 Wall Ball (20/14lbs)

Conditioning : For Time 400M Run 30 Deadlift (50/35kg) 400M Run 20 Floor Press 400M Run 10 Hang Power Clean - 2Min Rest - For Time 20 Burpees Over Bar 30 Hang Power Clean (50/35kg) 20 Burpees Over Bar 20 Thrusters 20 Burpees Over Bar 10 Clusters Finisher : 100 Mountain Climbers 100 Double Unders 100 Mountain Climbers Scale Up : Rx+ : 60/40kg + Convert Floor Press To Bench Press Rx++ : 500m Run + 24 Burpees Over Bar

Conditioning : 2 Rounds 1000/800m Row 30m Goblet Lunges (20/12kg) 800/650m Skierg 100m Dual DB Farmer Carry (30/22.5kg) 600M Run 30m Burpees Broad Jump STRONGMAN Strength : Back Squat 10-10-8-8-8-8 Conditioning : Every 5Min x6 Rounds 16 Landmine Wide Grip Row 8 Sled Pull 8 Deadlift (70%) 50M Pinch Plate Farm Carry Finisher : Accumalte 100 Banded Zercher Squat

Strength : Every 2Min x 6 Set 1 :3 Clean Pull + 5 Power Clean (70%) Set 2 :3 Clean Pull + 4 Power Clean (80%) Set 3 :3 Clean Pull + 3 Power Clean (90%) Set 4 :3 Clean Pull + 2 Power Clean (95%) Set 5 :3 Clean Pull + 1 Power Clean (100%) Set 6 :3 Clean Pull + 1 Power Clean (103%) Conditioning : EMOM 16Min 1| 6 Clean & Jerk (70% From Rm1) 2| 18 Push Ups 3| 32 Mountine Climbers 4| 42sec Hollow Rocks ENDURANCE For Time 25 Burpees 200M Run 50 HR Push Ups 200M Run 80 Lunges 200M Ru

Strength : Super Set x 4 5 Bench Press 3-5 Explosive Push Ups To Plate Conditioning : Team Of 2 : For Time 100 Shoulder To Over Head (50/35kg) 100 Pull Ups 100 D-Ball Squats (50/30kg) 100/80 Cal Bike *Partition However You Like Every 5Min : 100M Single-Arm DB/KTB Farm Carry (Together) Start With 100M Single-Arm DB Farm Carry (Together) Scale Up : Rx+ : D-Ball 50/30kg Rx++ : Barbell 60/40kg

Strength : Super Set x4 3 Muscle Snatch 2 Overhead Squat 1 Power Snatch Conditioning : 1 Round 21 Weighted Sit Ups 21 Power Snatch (40/30kg) 22 Alt. Devil Press (22.5/15kg) 2 Rounds 15 V-Ups 15 Wall Ball (20/14lbs) 15 Burpees Pull Ups 3 Rounds 9 Toes To Bar 9 Muscle Snatch (40/30kg) 9 Burpees Over Bar

Conditioning : AMRAP 20Min Team Of 2 (Round Round) 5 Clean (60/45kg) 3 Thrusters 1 Curtis P. Scale Up : Rx+ 70/50kg Rx++ : Partner 1 Work / Partner 2 Plank Cardio : Team Of 2 Accumulate 50/40 Cal Row 100 Burpees 50/40 Cal Row 100 Box Jump Strength : Accumulate 100 DB Pull Over

Strength : Super Set x4 5 Front Squat 3-5 Broad Jump Conditioning : 2 Sets : 3 Rounds 100M Run 10 Step Over 100M Run 20 Single-Arm Hang DB Snatch (22.5/15kg) -Rest 2Min Between Sets

Strength : Super Set x4 5 Bent Over Row 10-20sec Rest And Then : 3-5 Ball Slam Conditioning : For Time 10 Chest To Bar 20 KTB Swings 30 V-Ups 40 Lunges 50 Thrusters (40/25kg) 40 Lunges 30 V-Ups 20 KTB Swings 10 Chest To Bar Scale Up : Rx+ : Muscle Ups Rx++ : Convert Pull Ups To 5 Rope Climb STRONGMAN Strength : Bench Press 10-8-6-6-6-6-6 Conditioning : 6 Rounds 8 Landmine Clean & Press 8 Dual High Box DB Step Up 8 D-Ball Good Morrning 8 Zercher Squat 15M Sled / Dual KTB Bear

Conditioning : AMRAP 7Min x6 (6Min Work / 1Min Rest) 24/19 Cal Bike / 600M Row / 600M Skierg In The Remaining Time: 40m Dual DB Farmers Carry (22.5/15kg) 30/24 Cal Row 20M Burpees Broad Jump 15 Wall Ball (20/14lbs) 10 Dual KTB Front Lunges (24/16kg) *Pickup Where You Left Off Scale Up : Rx+ : 7Min Work Without Rest Rx++ : Run With Weight (20/14lbs) ENDURANCE Part 1 : For Time 25 Burpees Box Jump Over 50 DB Floor Press (22/5/15kg) 100 Goblet Squat (24/16kg) 50 DB Floor Press 2

Strength : Super Set x4 5 Back Squat 10-20sec Rest And Then : 3-5 Broad Jump Conditioning : Every 2Min x 10 ODD : 40 Double Under + 5 Dual DB Devil Press (22.5/15kg) EVEN : AMRAP 1:30 OF D.T (45/30kg)

Strength : Split Jerk 3-3-3-3-3 Conditioning : 4 Rounds : 100m Run 30m D-Ball Shoulder Carry (40/20kg) 12/9 Cal Bike 10 Dual DB Box Step Overs (20") (15/10kg) Rest 2 Min 4 Rounds : 15m Dual DB Rack Lunges (15/10kg) 12/9 Cal Bike 30m D-Ball Bear Hug Carry (40/20kg) 100m Run Scale Up : Rx+ : D-Ball 50/30kg Rx++ : DB 22.5/15kg + Add 1 More Round

Strength : Every 2Min x 6 Set 1 :5 Power Clean (70%) Set 2 :4 Power Clean (80%) Set 3 :3 Power Clean (90%) Set 4 :2 Power Clean (95%) Set 5 :1 Power Clean (100%) Set 6 :1 Power Clean (103%) Conditioning : 15 Rounds 1 Power Clean (70% From RM 1) 3 Front Squat 5 Cal Bike Scale Up : Rx+ : 80% From Rm 1 Rx++ : 85 From Rm 1

Strength : Super Set x4 5 Deadlift 10-20sec Rest And Then : 3-5 Light Weight Dual DB High Jump Conditioning : AMRAP 8Min 10-12-14 Etc... Alt. Single-Arm Devil Clean 10 Toes To Bar -Rest 2Min- AMRAP 8Min 10-12-14 Etc... Toes To Bar 10 Alt. Single-Arm Devil Clean

Conditioning : Team Of 2 : (2 Round / 2Rounds) 10 Rounds 9 Deadlift (100/70kg) 5 Burpees Over Bar -2Min Rest- 4 Rounds 23 Hang Power Clean (60/40kg) 23 Burpees Over Bar -2Min Rest- Accumalte 46 Jerk (50/35kg) 47 Burpees Over Bar Scale Up : Rx+ : DL (110/75kg) H.P.C (70/47.5kg) Rx++ : DL (120/80kg) Jerk (60/40kg) Strength : Accumulate 100 Dual DB Curl STRONGMAN : Strength : Back Rack Lunges 5 Rounds 6 Lunges (Right) 6 Lunges (Left) Rest 1-2Min Conditioning : EMOM 36Min (30/30)

Strength : Push Press 5-5-5-5-5 Conditioning : Every 3Min x 6 ODD : 30 Sit Ups + 20 Step Up + 10/8 Cal Bike EVEN : 30 Double Under + 20 Shuttle Run + 10 Chest To Bar ENDURANCE : 10 rounds 5 Burpees 10 Push ups 20 Walking lunges 20 Air squat 300M Run

Conditioning : ARMAP 35Min 800M Run 21 KTB Swings (32/24kg) 15 Box Jump Over (24/16") 9 Burpees Pull Ups Scale Up : Rx+ : Box Jump (32/24") Rx++ : Burpees Muscle Ups

Skills : Hang Power Snatch Strength : EMOM 7Min 3 Hang Power Snatch Conditioning : 21-15-9 Thrusters (40/25kg) Cal Row 9-15-21 DB Snatch (22.5/15kg) Shuttle Run Cal Row For Women : 17-12-7

Strength : Front Squat 5-5-5-5-5 Conditioning : 50-40-30-20 Sit Ups Dual KTB/DB Front Lunges (24/16kg) (22.5/15kg) *Every 3Min = 15 Push Ups *Start With 15 Push Ups Scale Up : Rx+ : 32/24kg / 25/17.5kg Rx++ : Weighted Sit Ups (15/10kg)

Strength : Evert 1:30Min x7 1 Power Clean 1 Hang Power Clean 1 Clean Squat Conditioning : EMOM 20Min 1) 100m Run 2) 1 Round Of Cindy 3) 3 Bear Complex 4) 5 Burpees + 10 V-Ups 5) 30 Sec Hollow Rock Scale up: 1) 100m run + 20 Double Unders