האימון היומי

Strength : Deadlift 15-12-9-6 Last Set Drop Set : 7-7-7 Conditioning : Every 2Min x8 10 Barbell Front Lunges (40/30kg) 20 V-Ups 30 Hop Over Bar STRONGMAN : 5 Rounds 40Work / 20Rest / 40Iso / 20 Rest 1) Push Press 2) Sledge Hammer 3) Zercher Squat 4) Bent Over Row *1Min Rest After Round Round 1 = D-Ball Bearhug Hold Round 2 = Wall Sit Round 3 = Plate Front Raise Hold Round 4 = Hollow Hold Round 5 = Deadlift Hold (Bottom Hold) Finisher : AMRAP 1Min Bench Press (40/25)

Strength : Muscle Snatch 5-5-5-5 Scale Up : Power Snatch 3-3-3-3 Conditioning : For Time 80/64 Cal Row 80 Single-Arm DB Step Ups (22.5/15kg) 80 Single-Arm DB Clean & Jerks (22.5/15kg) *Every 2Min = 30 Double Under *Start with 30 double under *Partition however Scale Up: Rx+ : Convert Row To Bike Rx++ : Make 2 Rounds ENDURANCE : Emom 35min 1+2) 200m run + 10 Toes To Bar 3) 14 lunges 4+5) 15 Burprees pull ups

Conditioning : AMRAP 25Min 500M Run 40m Sandbag Lunges (30/20kg) 30m Burpees Broad Jump 20 Toes To Bar 10 Dual DB Man Maker (22.5/15kg) Strength : 3 Rounds 10-15 GHD Back Ex. 10-15 GHD Sit Up

Strength : Push Press 15-12-9-6 Last Set Drop Set : 7-7-7 Conditioning : Accumulate 30 Reps Of Each Exercise : (20Sec Work 10 Sec Rest) 30 Deadlift (80/60kg) 30 Power Clean (50/35kg) 30 Thrusters (43/28kg) Scale Up : Rx+ : Deadlift (90/65kg) Power Clean (60/40kg) Thrusters (52/35kg) Rx++: Deadlift (102/70kg) Power Clean (70/45kg) Thrusters (60/37.5)

Skills : KTB Clean Squat Conditioning : From 1-10 Dual KTB Front Squat (20/10kg) 6 Shuttle Run -Rest 2Min- From 10-1 Strict Pull Ups 10/8 Cal Row -Rest 2Min- 21-15-9-6-3 HR Push Ups V-Ups

Conditioning : (22.1) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches (22.5/15kg) 15 box jump-overs Cardio : EMOM 15Min 1)100M Run 2) 10 Burpees 3) 50 Double Under 4) 8 Cal Bike 5) Rest Scale Up : Add 2 Burpees + 5 Double Under + 2 Cal Bike Every Round

Strength : Weighted Push Ups 6-6-6-6 *Increase Weight Every Set Conditioning : 2 Rounds AMRAP 4Min 24/19 Cal Bike Max Box Jump Over AMRAP 4Min 32/24 Cal Row Max Hop Over Rower AMRAP 4Min 600M Run Max Double Unders Rest 2Min Between Rounds Scale Up : Rx+ : Cal Bike 32/24 ,Cal Row 36/30 Rx++ : 800M Run STRONGMAN Find RM1 For Front Squat Warm Up : 5-4-3-2 1-1-1 Super Set x4 10 DB Front Raise 10 DB Lat Raise Drop Set x2 Pull Over 12-10-8-4-2 Accumalte 3Min Unbroken KTB Front Rack

Strength : Bent Over Row 15-12-9-6 Last Set Drop Set 7-7-7 Conditioning : EMOM 20Min 1) 10/8 Cal Skierg 2) 20 KTB Swings (32/24kg) 3) 100M Run 4) 20 Sandbag Lunges (30/20kg) 5) 40sec Russian Twist Scale Up : Add 2 reps & cal every set ENDURANCE Hero W.O.D Zeus 3 Rounds For Time 30 Wall Ball Shots (20/14lbs) 30 Sumo Deadlift High-Pull (35/24) 30 Box Jump 30 Push Presses (35/24 kg) 30 calorie Row 30 Push-Ups 10 Back Squats (Bodyweight) Beginner: 50-60 minutes Intermediate: 40-5

Strength : Power Clean 3-3-3-3 Conditioning : For Time 70 Floor Press (60/40kg) 70 DB Snatch (22.5/15kg) 70 Weighted Sit Ups (25/20kg) 70 Plate Ground To Overhead (25/20kg) Scale Up : Rx+ : Floor Press (70/45kg) Rx++ : DB Snatch (25/17.5)

Conditioning : (Open 23.1) Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots (20/14lbs) 30 cleans (61/43kg) 20 Burpees Pull Ups Scale Up : Rx+ : Bar Muscle Ups Rx++ : Ring Muscle Ups Strength : Drop Set x2 10-10-10 Pull Over

Strength : Back Squat 15-12-9-6 Last Set Drop Set 7-7-7 Conditioning : AMRAP 25Min Team Of 2 (Round / Round) 10 Hop Over Sandbag 6 Sandbag Over Shoulder (50/40kg) 4 Sandbag Bearhug Carry (10m=1) 2 Wall Walk Scale Up : Rx+ : 60/50kg Rx++ : 70/60kg

Strength : EMOM 6Min 5 Clean Pull EMOM 6Min 4 Power Clean EMOM 6Min 3 Clean Squat Conditioning : 21-15-9 Thrusters (43/28kg) Burpees Over Bar Pull Ups

Strength : 4 Rounds 3 Muscle Snatch 2 Behind The Neck Push Press 1 Overhead Squat Conditioning : AMRAP 6Min 7 Deadlift (50/35kg) 7 Hang Power Snatch 7 Push Jerk AMRAP 6Min 14 Single-Arm DB Clean (22.5/15kg) 14 Single-Arm DB Press 14 Single-Arm DB Overhead Squat ARMAP 6Min 21 Double Under 21 Pull Ups 21 Roll Ups Rest 1Min Between AMRAP STRONGMAN Find RM1 For Push Press Warm Up : 5-4-3-2 1-1-1 Super Set x4 10 DB Bench Press 10 DB Fly Drop Set x2 Deadlift 12-10-8-6-4 Accumalte 2

Conditioning : 3 Rounds 55 Sit Ups 24/16 Cal Bike 55 Sandbag Lunges (30/20kg) 24/16 Cal Row 55 HR Push Ups Scale Up : Rx+ : Weighted Sit Ups 20/15kg Rx++ : 4 Round Time Cap - 36min Strength : Drop Set x2 10-10-10 DB Ext. ENDURANCE Every 10Min x 3 30 Cal Row 30 Dual DB Squat (22.5kg) 30 Burpees 30 Push Press (35kg)

Strength : Deadlift 15-12-9-6 Last Set Drop Set : 7-7-7 Conditioning : 21-15-9 Box Jump Over Dual DB Clean (22.5/15kg) 50 Mountain Climbers Cash Out : 21-15-9 Cal Row Burpees Over DB Scale Up : Convert Row To Bike

Conditioning : AMRAP 30Min 20 Wall Walk 40 V-Ups 60 Wall Ball (20/14lbs) 80 KTB Swings (24/16kg) Every 3Min = 200M Run *Start With 200M Run Scale Up : Rx+ : KTB Swings 32/16kg Rx++ : Convert V-Ups To Toes To Bar

Strength : Weighted Pull Ups 5-4-3-2-1 Increase Weight Every Set Conditioning : Every 3 Min x7 5 Clusters (60/40kg) 2 Front Squat 2 Push Press 5 Burpees Over Bar Scale Up: Rx+ : 70/45 kg Rx 75/47.5 kg

Strength : Bench Press 15-12-9-6 Last Set Drop Set : 7-7-7 Conditioning : (24.1) For time: 21 dumbbell snatches, arm 1 (22.5/15kg) 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell

Strength : Back Squat 15-12-9-6 Conditioning : Team Of 3 : EMOM 18Min Every Min Switch 210 Push Ups 120 Cal Ski Erg 210 Goblet Squat (32/24kg) 120 Shuttle Runs STRONGMAN Find RM1 For Deadlift Warm Up : 5-4-3-2 1-1-1 Super Set x4 10 Dual DB Squat 10 Hip Thrust Drop Set x2 DB Ext. 12-10-8-6-4 Accumulate 3Min Unbroken Sled Bear Walk

Conditioning : Part 1 : EMOM 12Min 1) 8 Deadlift 2) 8 Bench Press 3) 8 Strict Toes To Bar -2Min Rest- Part 2 : 3 Rounds 15 Barbell Sumo DLHP 12 Sit Ups 9/7 Cal Bike Finisher : For Time 1000m Total Row / SkiErg / Run Partition however you like ENDURANCE 4 Rounds 10 Burpees 200M Run 300M Row 400M Bike Directly Into 10 Rounds 10 Wall Ball (20/14lbs) 10 Barbell Somu DL HP (35Kg) 10 Box Jump