חמישי 1.6.23
Strength : Push Press 10-8-6-4-2 Conditioning : 12 min AMRAP 5 2xDB Hang P. Clean 6 2xDB Squats 5 Pull Ups 6 T2B 300m Row Endurance: 10...
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חמישי 1.6.23
Strength : Push Press 10-8-6-4-2 Conditioning : 12 min AMRAP 5 2xDB Hang P. Clean 6 2xDB Squats 5 Pull Ups 6 T2B 300m Row Endurance: 10...
רביעי 31.5.23
Strength : Super Set x5 5 Bent Over Row 12 Pull Over Conditioning : AFAP 1, 2 +1, 3+2+1.....10-1 10 DL 9 HR/Plyo Push Ups 8 V- Ups 7 KBS...
שלישי 30.5.23
Strength : Split Jerk 3-3-3-3-3-3 Conditioning : E4MOM x 4 Rounds 200m Run 10 Wall Ball 10 Box Jumps
שני 29.5.23
Skill: Kipping Pull Ups Strength: 7 min EMOM Weighted Pull Ups 5-3-2-5-3-2-5 Conditioning : AFAP 20-18-16-14-12-10-8-6-4-2 Alt. DB Snatch...
ראשון 28.5.23
Strength : Find RM 1 For Back Squat Conditioning : AFAP 21-15-9 Burpees Barbell Sumo DLHP (50/35)
חמישי 25.5.23
Strength : 8 Front Squat X 3 (60-75%) Super Set x3 5 Front Squat (80-85%) 8-12 Jump Squat Conditioning : AFAP (8 mins) 8-7-6-5-4-3-2-1 DL...
רביעי 24.5.23
Strength : Clean Pull 4-4-4-3-3-3 Conditioning : 5 Rounds 15m Front Rack Walking Lunges 7 Burpees To Target 7 Dual DB Push Press 30 sec Rest
שלישי 23.5.23
28 min EMOM 1) 20 alt. Gorilla Row 2) 12 GHD Sit Ups 3) 16 KBS 4) 7 Cal Row 5) 30 sec Handstand Hold 6) 7 Cal Bike 7) Rest + 2 Reps / 1...
שני 22.5.23
Strength : Muscle Snatch 3-3-3-2-2-2 Conditioning : Every 2:30 x 4 12 Pull Ups 12 Dips 12 Atomic Sit Ups Max Suitcase Hold in time...
ראשון 21.5.23
Strength: Find 1RM For Power Clean Conditioning : 8 Rounds (4 Each Arm) 6 SA DB Snatch to Push Press 6 SA DB Squat 100m Run
שישי 19.5.23
Strength: Shoulder Press 3 sec Down 6-6-4-4-4 Conditioning : 20 min EMOM 1) 6 Burpee Pull Ups 2) 12 Wall Ball 3) 12 / 10 Cal 4) 12 W. Sit...
חמישי 18.5.23
Strength : Super Set x3 8 Bent Over Row Max Strict Pull Ups Conditioning : 00:00-07:00 600m run 20 Power Clean 20 HSPU Hold (Weighted...
רביעי 17.5.23
Strength : Back Squat Warm Up Sets x 3 8-6-4 Drop Set x2 2-4-6-8 Conditioning : For Time 10-1 OH Squats 30 Double Unders
שלישי 16.5.23
Strength: 14 min E2MOM Power Clean 3-3-2-2-1-1-1 Conditioning: AFAP 3 Rounds 20 Dual DB Snatch 30 Weighted Reverse Lunges 40 Sit Ups 2...
שני 15.5.23
Strength : Deficit Deadlift 6-6-6-6-6 Conditioning : 4 Rounds 21 Box Step Ups 15 Shoulder To OH 9 Squat Cleans Tabata Finisher: - Side...
ראשון 14.5.23
Strength : Clean High Pull 4-3-4-3-4 Conditioning : Every 3:00 x 3 20 KB Sumo DLHP Max Cal Row/Bike *Rest 2:00* Every 3:00 x 3 200m Run...
שישי 12.5.23
Part 1: Teams of Two 400m Run + 400m Plate OH Carry 400m Run + 40 Med Ball Sit Ups 400m Run + 40 Wall Ball Pass Part 2: I Go U Go 80 Ball...
חמישי 11.5.23
Strength : Front Squat 5-5-5-5-5 Conditioning: 7 Rounds 10 T2B 10 HR Push Ups 1 Muscle Snatch +1 Rep Muscle Snatch Every Round Endurance...
רביעי 10.5.23
Strength: Clean Complex x 5 Sets 3 Power Clean 2 Hang Power Clean 1 Squat Clean Conditioning: 21-18-15-12-9-6-3 Lunge Wall Ball KBS Plank...
שלישי 9.5.23
Strength : 4 Sets Max Reps of Weighted Pull Ups Increase Weight Every Set Conditioning: 12 min AMRAP 200m Row/Run 1-2-3-4-5.... Man Maker...
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