האימון היומי

Strength : Bench Press 5-5-3-3-3 70-80% From RM 1 Rest 2-3Min Between Sets Conditioning : Team Of 2 - You Go I Go 6 Rounds Total 12 Front Rack Walking Lunges (40/30kg) 12 D-Ball Over Shoulder (50/40kg) 200M Run Together Scale Up : Rx+ : 50/35kg | D-Ball 60/50kg Rx++ : 60/40kg | D-Ball 70/60kg STRONGMAN Strength : Shoulder Press 5-5-5-5-5 Super Set x3 15 Single-Leg Hip Thrust (R) 15 Single-Leg Hip Thrust (L) Sled Pull 40M x5 Finisher : 3 Rounds 1Min Front Rack Hold

Strength : *8Min Clean Technique Before Strength Power Clean 3-3-3-3 Rest 2Min Between Sets *Build Weight Every Set Conditioning : 5 Rounds 6 Hang Power Clean (50/35kg) 10 Burpees Over Bar 12/10 Cal Row Scale Up : Rx+ : 60/40kg Rx++ : 70/45kg ENDURANCE AMRAP 30Min 1000m Run 30 Daul DB Squat (22.5/15kg) 30 Dual DB Push Press

Strength : Deadlift 5-5-3-3-3 70-80% From RM 1 Rest 2-3Min Between Sets Conditioning : From 10-1 Dual DB Thrusters (22.5/15kg) 3 Wall Walk 30 Double Unders Scale Up : Rx+ : 40 Double Unders Rx++ : 50 Double Unders

Conditioning : For Time Part 1 4 Rounds 400M Run 20 Wall Ball (20/14lbs) 20 V-Ups -3Min Rest- Part 2 4 Rounds 24/19 Cal Row 20 HR Push Ups 20 KTB Swings (24/16kg) Scale Up : Rx+ : GHD Sit Ups Rx++ : 500M Run | KTB 32/24kg

Strength : *8Min Snatch Technique Before Strength 4 Sets 2 Snatch High Pull 2 Power Snatch Rest 2Min Between Sets *Build Weight Every Set Conditioning : 5 Rounds 16 Single-Arm DB Snatch (22.5/15kg) 16 Burpees To Target 16/13 Cal Bike Scale Up : Rx+ : DB 30/22.5kg Rx++ : 16/14 Cal Row

STABILITY : 4 Sets 4 Cossack Squat Each Side L1 - Assisted L2 - Bodyweight L3 - Goblet L4 - Overhead Rest 1Min Between Sets Conditioning : 4 Rounds 16 Goblet Lunges (24/16kg) 14 Toes To Bar 12 Box Jump Over (24/20") 200M Run Scale Up : Rx+ : KTB 32/24kg Rx++ : 16 Single-Arm DB Overhead Walking Lunges (22.5/15kg) Durability – Hips & Core 3 Rounds For Quality 50m Single-Arm Farmer Carry (Each Hand) 20Sec Copenhagen Plank Each Side

Conditioning : 2 Rounds In 7Min Window : 500M Run 20 Burpees In 7Min Window : 500M Run 30/24 Cal Row In 7Min Window : 500M Run 30 Goblet Squat (24/16kg) Scale Up : Rx+ : 30 Burpees Rx++ : 600M Run | 35/28 Cal Row Accessory – Core 3-4 Rounds For Quality 12 Weighted Sit Ups 10 Barbell Rollout 30Sec Superman Hold STRONGMAN Strength : Sumo Deadlift 5-5-5-5-5 4 Rounds 10 DB Front Raise 10 DB Lateral Raise 10 DB Reverse Fly Sled Push 40M x5 4 Rounds 30Sec Zercher Hold 15 DB Hammer

STABILITY : 4 Sets 4 Tempo Single-Leg Romanian Deadlift (Left) 4 Tempo Single-Leg Romanian Deadlift (Right) L1 - Assisted (PVC / Wall) L2 - Unweighted L3 - Single Dumbbell Rest 1-2Min Between Sets Conditioning : 4 Rounds 20 KTB Swings (24/16kg) 20 Sandbag Lunges (20/15kg) 20 Hand Release Push Ups 20 Toes To Bar Scale Up : Rx+ : KTB 32/24kg | D-Ball Bear Hug Walking Lunges (30/20kg) Rx++ : 20 Hand Release Push Ups Durability 3 Rounds For Quality 10 Side Plank w/Band Row Each S

Strength : Bench Press 5-5-5-5-5 75-80% From RM 1 Rest 2-3Min Between Sets Conditioning : AMRAP 18Min 12/10 Cal Row 12 Thrusters (40/30kg) 100M Single Arm DB Farmer Carry Scale Up : Rx+ : 15/12 Cal Row Rx++ : 50/35kg Accessory – Quads & Calves 3-4 Rounds For Quality 12 Heel Elevated Goblet Squat 20 Standing Calf Raise

Strength : *10Min Clean Technique Before Strength Find 1 RM For Clean Conditioning : Every 3Min x5 3 Deadlift (100/70kg) 5 D-Ball Over Shoulder (50/40kg) 7/5 Cal Echo Bike Rest In Remaining Time Scale Up : Rx+ : Deadlift 110/75kg | D-Ball 60/50kg Rx++ : Deadlift 120/80kg | D-Ball 70/60kg Cardio – Recovery Intervals Every 2Min x5 10/8 Cal Echo Bike Rest In Remaining Time

Strength : Front Squat 5-5-5-5 75-80% From RM 1 Rest 2-3Min Between Sets Conditioning : 4 Rounds 200M Run 10 Dual DB Step Ups (22.5/15kg) 12 Pull Ups Scale Up : Rx+ : DB 30/22.5kg Rx++ : Chest To Bar Instead Of Pull Ups Accessory – Upper Back & Biceps 3-4 Rounds For Quality 20 Alt. DB Row 20 Alt. DB Hammer Curl

Strength : Every 2Min x10 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Conditioning : AMRAP 16Min 6 Hang Power Snatch (40/30kg) 12 Toes To Bar 40 Double Unders Scale Up : Rx+ : 50/35kg Rx++ : 60 Double Unders Accessory – Posterior Chain 3-4 Rounds For Quality 12 Dual DB Romanian Deadlift 15 Banded Leg Curl

Conditioning : EMOM 35Min 1| 10/8 Cal Echo Bike 2| 12 Box Jump Over (24/20'') 3| 14 DB Snatch (22.5/15kg) 4| 16 Toes To Bar 5| Max Burpees Accessory – Core 3-4 Rounds For Quality 20 Leg Lift Over DB 20 Sit Ups STRONGMAN Strength : Super Set x5 6-8 Shoulder Press 15 DB Pull Over Team Of 2 : Complete 100 Cal Ski / Plate Overhead Hold 100M Sled Backward Drag 100 Heavy Muscle Clean / V- Hold 100 Barbell Good Mornning / Wall Sit 400M Single Arm Overhead + Suitcase Carry Finisher

Strength : *8Min Split Jerk Technique Before Strength Split Jerk 3-3-3-3-3 Conditioning : AMRAP 28Min 3 Rounds 200M Run 8 Burpees Pull Ups -2Min Rest- 3 Rounds 200M Run 12 Front Squat (40/30kg) -2Min Rest- Max Rounds 400M Run 8 Burpees Pull Ups 12 Front Squat Scale Up : Rx+ : 50/35kg Rx++ : Muscle Ups Insted Burpees Pull Ups Mobility (12Min) 2Min Banded Lat Stretch (1Min Each Side) 2Min Couch Stretch (1Min Each Side) 2Min Pigeon Stretch (1Min Each Side) 2Min 90/90 Hip Stretch

STABILITY: 4 Sets 4 Tempo Single-Leg Romanian Deadlift (Left) 4 Tempo Single-Leg Romanian Deadlift (Right) L1 - Assisted (PVC / Wall) L2 - Unweighted L3 - Single Dumbbell Rest 1-2Min Between Sets Conditioning : (24Min) 2 Rounds 50 Wall Ball (20/14lbs) 50 Toes To Bar 50 Single-Arm DB Row (30/22.5kg) *Every 4Min =100M Run Scale Up : Rx+ : DB 35/25kg Rx++ : 200M Run Accessory – Legs 3-4 Rounds For Quality 12 GHD Back Extension 15 DB Leg Curl

Strength : Back Squat 6-6-6-6-6 70-75% From RM 1 Rest 2Min Between Sets Conditioning : 2 Rounds 21-18-15-12-9 HR Push Ups Cal Row American KTB Swings (32/24kg) 30 Double Unders Scale Up : Rx+ : Ring Dips Instead Of HR Push Ups Rx++ : 40 Double Unders Cardio : EMOM 7Min 12/10 Cal Bike RPE 7-8 *Rest In Remaining Time

Strength : *8Min Clean Technique Before Strength EMOM 10Min 1 Clean Squat *Build Weight Every 2 Sets Conditioning : Team Of 2 - You Go I Go AMRAP 24Min 6 Power Clean (60/45kg) 4 Dual DB Bench Press (30/22.5kg) 2 D-Ball Over Shoulder (50/40kg) *Partner 1 Works / Partner 2 Rest *Switch After Full Round *Add 1Rep After 2 Round Scale Up : Rx+ : Power Clean 70/50kg | D-Ball 60/50kg Rx++ : Power Clean 80/55kg | DB 35/25kg | D-Ball 70/60kg Accessory – Back & Arms 3-4 Rounds For Qu

Strength : Push Press 5-5-5-5 75-80% From RM 1 Rest 2-3Min Between Sets Conditioning : AMRAP 18Min 8 Sumo Deadlift (70/50kg) 12 Box Jump Over (24/20") 16/12 Cal Echo Bike Scale Up : Rx+ : 80/55kg Rx++ : 90/60kg Accessory - Hamstrings & Glutes 3-4 Rounds For Quality 12 GHD Back Extension 15 Banded Leg Curl

Strength : Deadlift 5-5-5-5-5 75-80% From RM 1 Rest 2-3Min Between Sets Conditioning : Team Of 2 - Relay AMRAP 20Min 8 Deadlift (80/55kg) 10 Dual DB Thrusters (22.5/15kg) 12 Toes To Bar *Switch After Full Round Scale Up : Rx+ : 90/60kg Rx++ : 100/70kg Accessory – Core 3 Rounds For Quality 15 Side Bend Each Side 20 Russian Twist 30Sec Side Plank Each Side STRONGMAN Strength : Super Set x5 6-8 Front Squat 12 DB Hip Thurst Team Of 2 : Complete 100 Cal Row / Back Rack Hold 10

Strength : *8Min Clean Technique Before Strength EMOM 10Min 1 Power Clean *Build Weight Every 2 Sets Conditioning : 5 Rounds 5 Hang Power Clean (50/35kg) 5 Front Squat 5 Push Press 5 Clusters -1Min Rest- Scale Up : Rx+ : 60/40kg Rx++ : 70/45kg Durability 3 Rounds For Quality 50M Dual DB Front Rack Carry 10 Dual DB Push Press 20Sec Single Arm Front Plank (Each Side) ENDURANCE 4 Rounds 15 Burpees Pull Ups 15/12 Cal Row 15 V Ups 15 Cal Bike 30 Double Unders *Every 3Min = 200m