האימון היומי

Conditioning : 3 Rounds 500/400m SkiErg 30 V-Ups 25 Cal Bike 20 Wall Ball (20/14 lbs) 15 Burpees 5 Strict Pull Ups Scale Up : Rx+ : Convert Strict Pull Ups To Muscle Ups Rx++ : AMRAP 30Min Core : 3-4 Rounds 20 Leg Over DB 15 DB Standing Oblique Crunch (R) 15 DB Standing Oblique Crunch (L)

Conditioning : AMRAP 30 400m Run 20 Box Step Over 15 Dual DB Thrusters (15/10kg) 10 Toes To Bar Scale Up : Rx+ : Dual DB Thrusters (22.5/15kg) Rx++ : 500m Run Strength : 3-4 Rounds 15 Dual DB Hammer Curl 15 DB Kickback Ext. Strongman : Bench Press 5-4-3-3-2-2 -Rest 3Min 4 Rounds 50M Heavy Dual DB Front Rack Carry 12 Dual DB Close Grip Bench Press -Rest 2Min 3 Rounds 10M Heavy Sled Press 10 Sandbag Shoulder To Shoulder -Rest 2Min Finisher : 100 Banded Tricep Push Down 100 Band

Strength : Super Set x5 3 Power Clean 3 Shoulder To Overhead Conditioning : 5 Rounds 6 Power Clean (50/35kg) 8 Front Rack Lunges 12 Sit Ups 10 Burpees Scale Up : Rx+ : 60/42.5kg Rx++ : 70/50kg Endurance : 2 Rounds 25 Thrusters (60/40kg) 25 Knee To Elbows 25 Burpees 25 Deadlifts (100/70kg) 25/20 Cal Bike Finisher : 50 Pull Ups 50 KTB Swings (32/24kg) 50 Cal Row

Strength Deadlift 5-5-3-3-3 Conditioning 4 Rounds 12/10 Cal Row 10 Deadlift (80/60kg) 8 Box Jump -1min Rest- Scale Up : Rx+ : 100/70kg Rx++ : 120/80kg

Stability : 3 Sets 6 Tempo Reps 3 Seconds Down / 3 Seconds Up Rest 1:00-2:00 L1 Standing Dual DB Press L2 Seated Dual DB Press on Box L3 Single-Arm Z Press L4 Dual DB Z Press Conditioning : AMRAP 12 10 Dual DB Hang Snatch (17.5/10kg) 8 Burpees 30 Double Under Scale Up : Rx+ : DB (22.5/15kg) Rx++ : 50 Double Under

Conditioning 4 Rounds 400m Run 20 V- Ups 15 Push Ups 12 Strict Pull Ups Scale Up : Rx+ : GHD Sit Ups Rx++ : Muscle Ups Core EMOM 12Min (40Sec Work / 20Sec Rest) 1. Plank 2. Chinese Plank 3. L-Hang 4. D-Ball Marches

Strength : Back Squat 5-5-3-3-3 Conditioning : 10-20-30-40-50 Single Dumbbell hang to overhead (22.5/15kg) Dumbbell walking lunges 8 Burpees over the Dumbbell

Strength : Super Set x5 5 Bent Over Row 10 Dual DB Lateral Step Over Conditioning : For Time 40/32 Cal Row 50 Barbell Sumo DLHP (50/35kg) 40/32 Cal Bike 50 Alt. DB Hang Clean & Jerk (22.5/15kg) 40/32 Cal Ski STRONGMAN Deadlift 5-4-3-3-2-2 Rest 3Min 4 Rounds 20M Heavy Sandbag Bear Hug Carry 30sec Sandbag Bear Hug Marches Rest 2Min 3 Rounds 6 Barbell Romanian Deadlift 20M Heavy Sled Drag Backward Rest 2Min Finisher : 100 Banded Pull Apart 50 Dual DB Row

Conditioning : AMRAP 40Min 1000m Run 30 V-Ups 15 Burpees Pull Ups 100M Dual DB Farmer Carry ENDURANCE Girl W.O.D EVA 5 Rounds 800M Run 30 KTB Swings 30 Pull Ups Good Times for “Eva” – Beginner: 59-66 minutes – Intermediate: 44-54 minutes – Advanced: 35-39 minutes – Elite: <32 minutes

Strength : Front Squat 5-5-5-5-5 Conditioning : 20-15-10-15-20 Box Jump KTB Swings (32/24kg) 30 Double Under

Strength : Every 1:30 x9sets Set 1 : 5 Power Clean (75%) Set 2 : 4 Power Clean (80%) Set 3 : 3 Power Clean (85%) Set 4 : 2 Power Clean (90%) Set 5 : 1 Power Clean (95%) Set 6 : 2 Power Clean (90%) Set 7 : 3 Power Clean (85%) Set 8 : 4 Power Clean (80%) Set 9 : 5 Power Clean (75%) Conditioning : Team Of 2 (Round Round) 10 Rounds 3 Clean Squat (80%) 2 Push Jerk 1 Thrusters Cash Out : Accumulate Together 2Min Plank 2Min Chinese Plank 2Min Dead Hang

Strength : Find 10 RM For Bench Press 10-10-10 Conditioning : AMRAP 20Min 30 HR Push Ups 20/16 Cal Row 30 Toes To Bar

Conditioning : 4 Rounds 30 Cal Bike 12 Strict Pull Ups 600m Run 20 DB Snatch (22.5/15kg) Scale Up : Rx+ : Convert Strict Pull Ups To Muscle Ups Rx+ : DB Snatch 30/22.5kg Strength : 3-4 Rounds 20 Alt. Dual DB Row 20 Reverse Fly

Conditioning : 4 Hang Power Clean (50/35kg) 2 Shoulder To Overhead From 10-1 Clusters Scale Up : Rx+ : 60/40kg Rx++ : 70/45kg Strength : 3-4 Rounds 15 On Knee DB Single-Arm Arnold Press (Each Hand) STRONGMAN

Strength : Find 10 RM For Deadlift 10-10-10 Conditioning : 10 Rounds 5 Deadlift (100/70kg) 30 Double Under Scale Up : Rx+ : 110/75kg Rx++ : 120/80kg ENDURANCE For Time 1600m Run 2 Rounds 50 KTB Swings 50 Pull Ups 1600m Run

לזכר איליי עדני נפל בקרב בכפר עזה 7.10.23 השם יקום דמו Conditioning : Rx'D For time: 1-mile run 100 pull-ups 200 push-ups 300 air squats 1-mile run If you’ve got a 14/20-lb vest or body armor, wear it.

לזכר תומר מיארה נפל בעזה ב15.12.23 השם יקום דמו Strength : 4 Rounds 4 Power Clean 4 Rounds 3 Hang Power Clean 4 Rounds 2 Clean Squat Conditioning : 23-15-12 Push Press (60/40) Cal Bike *1min Plank Between Round

לזכרו של עומר סמדג׳ה שנפל בקרב ברצועת עזה 20.6.24 השם יקום דמו Strength : Find 10 RM For Back Squat 10-10-10 Conditioning : “OMER” Part 1 : Partner 1 - 99 Weighted Sit Ups Partner 2 AMRAP: 5 Cluster 8 Burpees *Partner 1 Complete 99 W.Sit Up and Switch REST 2 min And Start Part 2 Part 2 : Partner 1 row For 2024m Partner 2 Complete 1 Round Of: 20 Box Jump Over 6 HSPU *switch Between Partner After Complete 1 Round

Strength : Every 2Min x8 ODD : 6 Close Grip Bench Press EVEN : 8 Bench Press (65%) Conditioning : For Time 100m DB Farmer Carry (30/22.5kg) 40 KTB Sumo DLHP 30/24 Cal Bike 20 Burpees Over Bar 10 Clusters (60/40kg) 20 Burpees Over Bar 30/24 Cal Bike 40 KTB Sumo DLHP 100m DB Farmer Carry (30/22.5kg) STRONGMAN Back Squat 5-3-5-3-5-3 Conditoning EMOM 10Min ODD : 5 Zercher Good Morrning EVEN : 40sec Front Rack Hold 2Min As Long As You Can Plank 1Min Rest EMOM 10Min ODD : 40 Russia

Conditioning : 5 Rounds AMRAP 2Min 24 V-Ups Max Plank AMRAP 2Min 10 Dual DB Thrusters (22.5/15kg) Max Handstand Hold AMRAP 2Min 6 D-Ball Over Shoulder (60/40kg) Max D-Ball Bearhug Hold Scale Up : Rx+ : Convert V-Ups To GHD Sit Ups Rx++ : DB (25/17.5kg) / D-Ball (70/50kg) ENDURANCE Every 8:30Min x5 800 Row 30 Junping Lunges 30 Sit Ups 400M Run Max KTB Swings (32/24kg) Rest 30sec