האימון היומי

Strength : Super Set x4 5 Front Squat 3-5 Broad Jump Conditioning : 21-15-9 Thrusters (43/28kg) 3 Wall Walk -2Min Rest- 9-15-21 Thrusters 3 Wall Walk

Conditioning : 2 Rounds 100M KTB Farmer Carry (32/24kg) 50/40 Cal Row 30/24 Cal Bike 10 Burpees Pull Ups Scale Up : Burpees Muscle Ups Strength : Accumulate 100 Reps Of : Option A : 100 Single-Arm DB Fly (50/50) Option B : 100 Dual KTB Gorilla Row (50/50)

Strength : Super Set x4 5 Deadlift 3-5 Light Weight Dual DB Squat Jump Conditioning : In 9Min Window Complete : 60 Double Under 30 Dual DB DL (22.5/15kg) 24 Toes To Bar 18 Roll Ups 12 Hang Power Clean (50/35kg) 60 Double Under *At The Time Remaining Max Mountain Climbers -1Min Rest- For Time : 60 Double Under 12 Hang Power Clean 18 Roll Ups 24 Toes To Bar 30 Dual DB DL 60 Double Under 100 Mountine Climbers

Strength : Every 2Min x 6 Set 1 :5 Muscle Snatch Set 2 :4 Muscle Snatch Set 3 :3 Muscle Snatch Set 4 :2 Muscle Snatch Set 5 :1 Muscle Snatch Set 6 :1 Muscle Snatch Scale Up : Power Snatch Conditioning : 15 Rounds 2 Strict Pull Ups 4 Box Jump 6 V-Ups *Start With 5 Burpees **Every 3Min = 5 Burpees Scale Up : Rx+ Convert Sit Ups To GHD Sit Ups Rx++ : Convert Strict Pull Ups To Muscle Ups

Strength : Push Press 5-5-5-5-5 Conditioning : ARMAP 5Min 50 V-Ups Max Russian Twists AMRAP 5Min 50 Ring Row Max DB Row (22.5/15kg) AMRAP 5Min 50 Dual KTB Front Squat (16/12kg) Max Wall Ball (20/14lbs) AMRAP 5Min 50/42 Cal Row Max Burpees Rest 2Min Between AMRAP Scale Up : Rx + : KTB (24/16kg) Rx++ : Convert DB Row To Strict Pull Ups STRONGMAN : Find RM1 For Back Squat Warm Up : 5-4-3-2 1-1-1 Super Set x4 5 Sandbag To Shoulder 5 Sandbag Good Morrning Drop Set x2 DB Hammer 12-

Conditioning : Team Of 2 Buy In : 2025M Row 26 Rounds ( You Go I Go) 12 Wall Ball (20/14lbs) 12 Sit Ups 12 Burpees Cash Out : 2026M Row Scale Up : Rx+ : Convert Sit Ups To Weighted Sit Ups Rx++ : ADD 12 Push Ups ENDURANCE 6 Rounds 10 Wall Ball (20/14lbs) 10 Box Jump 10 Push Ups -1000m row / 2500m Bike- 6 Rounds 10 Barbell Push Press (35Kg) 10 Barbell Sumo DL HP (35Kg) 10 Barbell Back Squat (Bodyweight)

Conditioning : 10 Round 10/8 Cal Bike 5 Muscle Snatch (40/30kg) 3 Over Head Squat -1Min Rest- Scale Up : Rx+ : Convert Muscle To Power Snatch (50/35kg) Rx++ : Convert Muscle To Power Snatch (60/40kg) Conditioning : Accumalte 100 Reps Of Option A : DB Narrow Grip Floor Press Option B : Dual DB Split Squat (50/50)

Conditioning : Part A AMRAP 10Min 2-4-6...Etc Single-Arm Devil Clean (22.5/15kg) Push Press (40/25kg) -Rest 2Min- In 10Min Window Complete The Same Rounds You Did In Part A Core : Tabata Hollow Rocks -Rest 1Min- Tabata Arch Rocks

Strength : Super Set x4 5 Back Squat 3-5 Broad Jump Conditioning : Every 4Min x 5 Rounds 100M Farmer Carry 40m Lunges 20 Step Overs At The Time Remaining Max Shuttle Runs Scale Up : Rx+ : Lunges With DB (15/10kg) Rx++ : Work With Vest

Strength : Super Set x 4 5 Bench Press 3-5 Explosive Push Ups To Plate Conditioning : 21-18-15-12-9-6 Dual DB Bench Press (22.5/15kg) KTB Swings (32/24kg) 200M Run

Strength : Super Set x4 3 Shoulder Press 2 Push Press 1 Jerk Conditioning : Every 2Min x8 ODD : 3 Bear Complex (70/45kg) Even : 2 Rounds Of Cindy STRONGMAN : Conditioning : "Deck Of Cards" Every Min New Card ♦ Diamonds - Back Rack Revese Lunges (Each Leg) ♠ Spades - D-Ball Over Shoulder ♥ Hearts - Single-Arm KTB Swings (Each Hand) ♣ Clubs - Shoulder Press 🃏 Joker - 45Sec Zercher Barbell Marches Finisher : 100 Banded Pull Apart

Strength : Super Set x4 5 Bent Over Row 3-5 Ball Slam Conditioning : From 10-1 Power Clean (50/35kg) 20 Hop Over Bar Scale Up : Rx+ : Convert Hop Over Bar To Double Under Rx++ : 60/40kg ENDURANCE Hero WOD " BERT" For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150 Walking Lunges 400 meter Run 100 Push-Ups 400 meter Run 50 Burpees

Strength : Every 2Min x6 3 Power Clean Conditioning : AMRAP 16Min 10 Dual DB Step Up (R) (22.5/15kg) 20/16 Cal Row 10 Dual DB Step Up (L) 20/16 Cal Bike

Conditioning : Every 2:30Min x 10 5 Shoulder To Overhead (60/40kg) 5 Dual DB Hang Snatch (22.5/15kg) 5 D-Ball Over Shoulder (50/30kg) Scale Up : Rx+ :D-Ball 60/40kg Rx++ : Shoulder To Overhead 70/45kg Finisher : Team Of 2 : Accumulate 1200M Run Partner 1 : Run Partner 2 : Single-Arm Farm Carry Hold (32/24kg)

Strength : Super Set x4 5 Back Squat 3-5 Broad Jump Conditioning : EMOM 10Min ODD : 10 KTB Swings + 10 Goblet Squat (32/24kg) EVEN : 10 V-Ups + 10 Sit Ups -Rest 2Min- EMOM 10Min ODD : 10 Pull Ups + 10 Push Ups EVEN : 2 Wall Walk + 10 Wall Ball (20/14lbs)

Conditioning : For Time 400M Run 30 Deadlift (50/35kg) 400M Run 20 Floor Press 400M Run 10 Hang Power Clean - 2Min Rest - For Time 20 Burpees Over Bar 30 Hang Power Clean (50/35kg) 20 Burpees Over Bar 20 Thrusters 20 Burpees Over Bar 10 Clusters Finisher : 100 Mountain Climbers 100 Double Unders 100 Mountain Climbers Scale Up : Rx+ : 60/40kg + Convert Floor Press To Bench Press Rx++ : 500m Run + 24 Burpees Over Bar

Conditioning : 2 Rounds 1000/800m Row 30m Goblet Lunges (20/12kg) 800/650m Skierg 100m Dual DB Farmer Carry (30/22.5kg) 600M Run 30m Burpees Broad Jump STRONGMAN Strength : Back Squat 10-10-8-8-8-8 Conditioning : Every 5Min x6 Rounds 16 Landmine Wide Grip Row 8 Sled Pull 8 Deadlift (70%) 50M Pinch Plate Farm Carry Finisher : Accumalte 100 Banded Zercher Squat

Strength : Every 2Min x 6 Set 1 :3 Clean Pull + 5 Power Clean (70%) Set 2 :3 Clean Pull + 4 Power Clean (80%) Set 3 :3 Clean Pull + 3 Power Clean (90%) Set 4 :3 Clean Pull + 2 Power Clean (95%) Set 5 :3 Clean Pull + 1 Power Clean (100%) Set 6 :3 Clean Pull + 1 Power Clean (103%) Conditioning : EMOM 16Min 1| 6 Clean & Jerk (70% From Rm1) 2| 18 Push Ups 3| 32 Mountine Climbers 4| 42sec Hollow Rocks ENDURANCE For Time 25 Burpees 200M Run 50 HR Push Ups 200M Run 80 Lunges 200M Ru

Strength : Super Set x 4 5 Bench Press 3-5 Explosive Push Ups To Plate Conditioning : Team Of 2 : For Time 100 Shoulder To Over Head (50/35kg) 100 Pull Ups 100 D-Ball Squats (50/30kg) 100/80 Cal Bike *Partition However You Like Every 5Min : 100M Single-Arm DB/KTB Farm Carry (Together) Start With 100M Single-Arm DB Farm Carry (Together) Scale Up : Rx+ : D-Ball 50/30kg Rx++ : Barbell 60/40kg

Strength : Super Set x4 3 Muscle Snatch 2 Overhead Squat 1 Power Snatch Conditioning : 1 Round 21 Weighted Sit Ups 21 Power Snatch (40/30kg) 22 Alt. Devil Press (22.5/15kg) 2 Rounds 15 V-Ups 15 Wall Ball (20/14lbs) 15 Burpees Pull Ups 3 Rounds 9 Toes To Bar 9 Muscle Snatch (40/30kg) 9 Burpees Over Bar