top of page
האימון היומי
WOD
Strength :
*10Min Clean Technique Before Strength Clean Complex 4 Rounds 3 Clean Pull 4 Rounds 3 Power Clean 4 Rounds 3 Hang Clean Squat
Conditioning :
Team Of 2 - You Go I Go 10 Rounds Total 8 Hang Power Clean (60/45kg) 12/10 Cal Bike
Scale Up :
Rx+ : 70/50kg Rx++ : 80/55kg
Accessory :
Core & Lower Back 3 Rounds For Quality 10 Barbell Rollout 15 Weighted Sit Ups 30Sec Superman Hold
STRONGMAN
Strength :
Super Set x5 6-8 Bent Over Row 10 DB Chest Fly
Team Of 2 :
Complete 100 Box Jump / Front Rack Hold 100M Sled Rope Pull 60 Back Squat / GHD Back Ext. Hold 100 Ring Row / Dead Hang 400M Barbell Handle Farmer Carry
Finisher :
3 Rounds 15 Sissy Squat 1Min Pallof Hold (Each Side)
שישי 14.8.26
אימונים אחרונים
חיפוש
שישי 14.8.26
Strength : *10Min Clean Technique Before Strength Clean Complex 4 Rounds 3 Clean Pull 4 Rounds 3 Power Clean 4 Rounds 3 Hang Clean Squat Conditioning : Team Of 2 - You Go I Go 10 Rounds Total 8 Hang Power Clean (60/45kg) 12/10 Cal Bike Scale Up : Rx+ : 70/50kg Rx++ : 80/55kg Accessory : Core & Lower Back 3 Rounds For Quality 10 Barbell Rollout 15 Weighted Sit Ups 30Sec Superman Hold STRONGMAN Strength : Super Set x5 6-8 Bent Over Row 10 DB Chest Fly Team Of 2 : Complete 100 B
חמישי 13.8.26
Strength : Front Squat 5-5-5-5-5 75-80% From RM 1 Rest 2-3Min Between Sets Conditioning : For Time 40 Front Squat (40/30kg) 30 V-Ups 20 Dual DB Bench Press (22.5/15kg) 15 Wall Walk Scale Up : Rx+ : 50/35kg Rx++ : DB 30/22.5kg ENDURANCE AMRAP 15Min 50 Double Unders 15 Toes To Bar -2Min Rest- AMRAP 25Min 200M Run 20 Inverted Row 20 Box Jump Over
רביעי 12.8.26
Strength : *10Min Snatch Technique Before Strength Power Snatch 3-3-3-3 Conditioning : 4 Rounds AMRAP 3Min 6 Hang Power Snatch (40/30kg) 8 Box Jump Max Double Unders Rest 2Min Between AMRAP Scale Up : Rx+ : 50/35kg Rx++ : 30/24"
שלישי 11.8.26
Strength : Every 3Min x4 3 Wall Walk 6 Wall Facing Handstand Push Ups Scale Up : ADD 10M Handstand Walk Conditioning : Every 5Min x4 400M Run 20 Wall Ball (20/14lbs) 10 Burpees To Target Rest In Remaining Time Scale Up : Rx+ : 500M Run Rx++ : Work With Vest Accessory : Back & Biceps 3 Rounds For Quality 15 Banded Lat Pull Down 12 DB Hammer Curl
שני 10.8.26
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 : 2 Rounds AMRAP 10Min 2-4-6-8-10... Strict Pull Ups Hand Release Push Ups 10/8 Cal Row After Each Round -3Min Rest- Scale Up : Rx+ : Burpee Pull Ups Rx++ : Ring Dips Instead Of H.R Push Ups Accessory : Chest & Triceps 3 Rounds For Quality 15 DB Chest Fly 15 Dual Revers
ראשון 9.8.26
Strength : Deadlift 5-5-5-5-5 75-80% From RM 1 Rest 2-3Min Between Sets Conditioning : EMOM 18Min 1) 10/8 Cal Bike 2) 15 Sumo Deadlift High Pull (40/30kg) 3) 20 V-Ups Scale Up : Rx+ : 50/35kg Rx++ : Toes To Bar Accessory : EMOM 8Min 12 Bulgarian Split Squat (Each Leg)
שישי 7.8.26
Strength : Bench Press 5-5-5-5-5 75-80% From RM 1 Rest 2Min Between Sets Conditioning : 8-7-6-5-4-3-2-1 Dual Devil Clusters (22.5/15kg) 100M Run After Each Round -30Sec Rest- Scale Up : Rx+ : 30/22.5kg Rx++ : 200M Run After Each Round Accessory : 3 Rounds For Quality 5 Toes To Bar 10 Barbell Rollout 30Sec Hollow Rocks STRONGMAN : Strength : Super Set x5 6-8 Deficit Deadlift 15 GHD Back Extension Team Of 2 : Complete 100/80 Cal Bike / Zercher Hold 100M Sled Backward Drag 50 D
חמישי 6.8.26
Strength : *10Min Clean Technique Before Strength Every 2Min x10 1 Power Clean 1 Hang Power Clean 1 Squat Clean *Build Weight Every 2 Sets Conditioning : AMRAP 16Min D.T 12 Deadlift 9 Hang Power Clean 6 Shoulder To Overhead (50/35kg) Scale Up : Rx+ : 60/40kg Rx++ : 70/45kg Cardio : Every 4Min x4 20/16 Cal Bike 30sec Dual KTB Front Rack Hold ENDURANCE For Time 10 Rounds 15 Double Unders 15 Sit Ups -Rest 2Min- For Time 1000m Row 25 Pull Ups 25 Burpees 25 Pul Ups 25 Burpees 10
רביעי 5.8.26
Strength : Back Squat 5-5-5-5-5 75-80% From RM 1 Rest 2-3Min Between Sets Conditioning : 5 Rounds 10 Front Squat (50/35kg) 12 V- Ups 50 Double Unders Scale Up : Rx+ : 60/40kg Rx++ : 70/45kg Accessory : 3 Rounds For Quality 10 Cuban Press 15 Dual DB Row 100M DB Farmer Carry
שלישי 4.8.26
Strength : *8Min Split Jerk Technique Before Strength Every 2Min x7 2 Split Jerk *Build Weight Every 2 Sets Conditioning : AMRAP 10Min 10/8 Cal Row 3 Wall Walk 10/8 Cal Bike 3 Wall Walk Scale Up : Rx+ : 10m Handstand Walk Rx++ : 15m Handstand Walk Accessory : 3 Rounds For Quality 12 DB Lateral Raise 15 Banded Face Pull 30Sec Overhead Plate Hold
שני 3.8.26
Strength : Weighted Pull Ups 5-4-3-2-1 Rest 2Min Between Sets Conditioning : From 0-11Min 500M Run 20 Pull Ups 18 Burpee Box Jump Over From 11-22Min 500M Run 12 Chest To Bar 18 Burpee Box Jump Scale Up : Rx+ : 600M Run Rx++ : 12 Bar Muscle Ups Instead Of Chest To Bar Accessory : 3 Rounds For Quality 15 Banded Lat Pull Down 12 DB Hammer Curl
ראשון 2.8.26
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 : 8 Rounds 12 Dual DB Front Rack Lunges (22.5/15kg) 10 Toes To Bar 8 Shuttle Run (10m=1Rep) Scale Up : Rx+ : DB 30/22.5kg Rx++ : 10 Shuttle Run Accessory : 3 Rounds For Quality 15 Spanish Squat 20 Standing Calf Raise
שישי 31.7.26
Conditioning : (30Min) AMRAP 8Min 15 Dual DB Deadlift (22.5/15kg) 12 Dual DB Hang Power Clean 9 Dual DB Shoulder To Overhead Rest 3Min AMRAP 8Min 15 Devil KTB Swings (32/24kg) 12 KTB Sumo Deadlift High Pull 9 Goblet Squat Rest 3Min AMRAP 8Min 15 Toes To Bar 12 Burpees 9 Handstand Push Ups Accessory: 3-4 Rounds For Quality 15 Banded Triceps Extension 15 DB Hammer Curl 30Sec Plate Pinch Hold Rest 1Min After Each Round STRONGMAN Strength : Super Set x5 8-10 Bench Press 10 Pull O
חמישי 30.7.26
Strength : Push Press 5-5-5-5 70-80% From RM1 Rest 2Min Between Sets Conditioning : AMRAP 18Min 500/450m Row 12 Pull Ups 15 Weighted Sit Ups Scale Up : Rx+ : Chest To Bar Pull Ups Rx++ : GHD Sit Ups Accessory : 3-4 Rounds For Quality 15 Incline DB Curl 15 Banded Straight Arm Pulldown 30Sec Scapular Depression Hold Rest 1Min After Each Round ENDURANCE Hero W.O.D Whitten 5 Rounds 22 KTB Swings (32/24) 22 Box Jumps 400 meter Run 22 Burpees 22 Wall Ball
רביעי 29.7.26
Strength : *10Min Clean Technique Before Strength Every 90Sec x10 2 Squat Clean *Build Weight Every 2 Sets Conditioning : 6 Rounds 2 Power Clean (75% From RM1) 4 D-Ball Over Shoulder (50/40kg) 6 Box Jump Over Rest 1Min After Each Round Scale Up : Rx+ : Squat Clean 80% From RM1 Rx++ : D-Ball 60/50kg Accessory : 3-4 Rounds For Quality 30Sec Plate Pinch Hold 15 Wrist Curl 15 Reverse Wrist Curl Rest 1Min After Each Round
שלישי 28.7.26
Strength : Deadlift 5-5-5-5 70-80% From RM1 Rest 2Min Between Sets Conditioning : 21-18-15-12-9 Burpees Over Bar Sumo Deadlift (70/50kg) Toes To Bar Scale Up : Rx+ : 80/55kg Rx++ : 90/60kg Accessory : 3-4 Rounds For Quality 12 DB Tate Press 15 Banded Pull Apart 30Sec Plate Crush Hold Rest 1Min After Each Round
שני 27.7.26
Strength : *10Min Snatch Technique Before Strength Power Snatch 3-3-3-3-3 Conditioning : AMRAP 16Min 15 Pull Ups 20 Alt. DB Snatch (24/16kg) 25/20 Cal Bike Accessory : 3-4 Rounds For Quality 12 Banded External Rotation Each Side 15 Prone W Raise 30Sec Overhead Plate Hold Rest 1Min After Each Round
ראשון 26.7.26
STABILITY : Turkish Get Up Progression 4 Sets: 2 Reps Each Side Rest 1:00-2:00 L1 KTB Turkish Get Up L2 Barbell Turkish Get Up Conditioning : For Time 1000m Run 40 Sit Ups 800m Run 30 Sit Ups 200m Dual DB Farmer Walk 20 Sit Ups Scale Up : Rx+ : 800m Run With Medball (20/14lbs) Rx++ : Work With Vest Accessory : 3-4 Rounds For Quality 12 Half Kneeling Pallof Press Each Side 15 Banded Face Pull 30Sec Dead Bug Hold Rest 1Min After Each Round
שישי 24.7.26
STABILITY : Turkish Get Up Progression 4 Sets: 2 Reps Each Side Rest 1:00-2:00 L1 KTB Turkish Get Up L2 Barbell Turkish Get Up Conditioning : AMRAP 25Min 400/350m Row 24 Air Squats 18 Toes To Bar 12 Burpees Box Jump Over Scale Up : Rx+ : 500m Run Rx++ : 24 Pistols Accessory : 3-4 Rounds For Quality 1Min D-Ball Marches 15 D-Ball Good Morning Rest 1Min After Each Round STRONGMAN Strength : Deadlift 5-5-5-5-5 75-80% From RM1 Rest 2-3Min Between Sets 4 Rounds 12 DB Fly 50M D-Ball
חמישי 23.7.26
Strength : Weighted Pull Ups 3-3-3-3-3 Conditioning : 4 Rounds 500m Run 30m Walking Lunges 40 Double Unders Rest 1Min After Each Round Scale Up : Rx+ : Sandbag Lunges (30/20kg) Rx++ : 600m Run Accessory : 3-4 Rounds For Quality 15 Inverted Row 15 DB Curl 15 Banded Pulldown Rest 1Min After Each Round ENDURANCE Every 2Min x6 10 Burpees To Target 100M Run Rest 2Min Every 2Min x6 10 Burpees To Target 10 Box Jump Rest 2Min Every 2Min x6 15 Wall Ball (20/14lbs) 15 KTB Swings (3
bottom of page