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חמישי 12.9.24

Conditioning: 00:00-09:00 1-2-3...10 Pull Ups Front Squats (42.5 / 30) Rest 1:00 10:00-19:00 21-15-9 T2B Hang Power Clean (42.5 / 30)...

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חמישי 12.9.24

Conditioning: 00:00-09:00 1-2-3...10 Pull Ups Front Squats (42.5 / 30) Rest 1:00 10:00-19:00 21-15-9 T2B Hang Power Clean (42.5 / 30)...

רביעי 11.9.24

Strength: Front Rack Alt. Forward Lunges 12-10-10-8-8 20 Calf Raises After Each Set Rest 1:30 Conditioning: "DIANE" 21-15-9 DL (100 /...

שלישי 10.9.24

Strength: 5 Sets 1 Snatch High Pull 1 Hang Power Snatch 1 Power Snatch *increase weight if technique is superb Conditioning: Every 3:00 +...

שני 9.9.24

Strength: 4 Sets 12 Dual DB Bench Press 12 Dual DB RDL 6 Renegade Row Rest 1:30 Use Same Pair Of DBs Conditioning: AFAP 10-1 Clean + Jerk...

ראשון 8.9.24

Strength: Back Squat 15 min to Build weight to 3RM (8-6-4-3-3) Then, Lower By 25% 4 sets EMOM 8-10 Reps Conditioning: 12 min AMRAP 40 D.U...

שישי 6.9.24

Conditioning: "MAX" Teams of Two- IGUG 23 min AMRAP 10 Strict Pull Ups 19 Shoulder to Overhead (42.5 / 30) 29 Push Ups 12 Front Rack...

חמישי 5.9.24

Strength : Front Squat 6-5-5-3-3 8 Ring Dips After Each Set Conditioning: 15 min EMOM 1) 16 Wall Ball 2) :45 Shuttle Run 3) 6 Slam Ball...

רביעי 4.9.24

Strength: 12 mins to find a Heavy BB Complex 1 Power Clean 1 Hang Squat Clean 1 Jerk Conditioning: 20 Rounds 5 T2B 5 HR Push Ups 1 Bear...

שלישי 3.9.24

Strength: 5 Supersets 8-8-6-6-4 Z-Press 6-10 BB Bent Over Row Conditioning: 4 min AMRAP + 1:00 Rest x 3 12 Cal Row / 9 Cal Bike 8 Alt. DB...

שני 2.9.24

Strength: DL 18 mins to find 2RM (8-6-4-2-2-2) Conditioning: "GRETTEL" 10 Rounds For Time 3 Clean + Jerk 3 Burpees OTB Endurance Part 1 :...

ראשון 1.9.24

Strength: Pistol Squat 8 min EMOM 6-10 Alt. Pistol Squat Conditioning: For Time: 21 Thrusters (43 / 30) 21 Pull Ups 15 Thrusters 15 C2B 9...

שישי 30.8.24

Strength: Back Squat 8-6-5-3-3-3 4 HIGH Box Jumps After Each Set Conditioning: 20 min AMRAP 40m D-Ball Bearhug Carry 10 SA DB Snatch (L)...

חמישי 29.8.24

Strength: 5 Sets 2 Muscle Snatch 2 OH Squats Increase Weight if Technique is Spectacular! Conditioning: 5 min AMRAP + 1:00 Rest x 3 40...

רביעי 28.8.24

Conditioning: Every 3:30 x 5 Sets 10 Front Rack Lunges (50 / 35) 8 T2B 6 Roll Up Box Jump 4 Ball OTS (60 / 40) Strength: 4 Sets 8 + 8...

שלישי 27.8.24

Strength: Bench Press 8-8-6-6-4 8 DB Chest Flys After Each Set Rest 1:30 Conditioning: For Time: 50 DL ( 70 / 50 ) 10 Pull Ups 30 Cal Row...

שני 26.8.24

Strength: 12 min Work For Quality 5 Strict HSPU 8 Tempo Inverted Ring Row (3 sec down) Rest 1:00-1:30 Conditioning: Every 4:00 + 1:00...

ראשון 25.8.24

Conditioning: Partner Chipper: (28 mins) 100 SA DB Hang P. Clean 100 DB Goblet Squats 100 Alt. DB Snatches 100 Push Ups 100 SA DB S2OH...

שישי 23.8.24

Strength: 12 min Work For Quality 2 Power Clean 1 Jerk Conditioning: Every 4:00 + 1:00 Rest x 4 Sets 8 Burpee To Target 40 D.U Find a...

חמישי 22.8.24

Strength: Deficit Alt. Reverse Lunges 12-10-10-8-8 Max Diamond Push Ups After Each Set Conditioning: 15 min AMRAP 3 Strict Pull Ups 6 SA...

רביעי 21.8.24

Strength: Pause Front Squat 5-5-3-3-3 RIR 1-2 Conditioning: 9-15-21 Hang Clusters (43 / 30) T2B Tabata Finisher: Hollow Flutter Kicks...

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