האימון היומי

Conditioning : AMRAP 20Min Team Of 2 (Round Round) 5 Clean (60/45kg) 3 Thrusters 1 Curtis P. Scale Up : Rx+ 70/50kg Rx++ : Partner 1 Work / Partner 2 Plank Cardio : Team Of 2 Accumulate 50/40 Cal Row 100 Burpees 50/40 Cal Row 100 Box Jump Strength : Accumulate 100 DB Pull Over

Strength : Super Set x4 5 Front Squat 3-5 Broad Jump Conditioning : 2 Sets : 3 Rounds 100M Run 10 Step Over 100M Run 20 Single-Arm Hang DB Snatch (22.5/15kg) -Rest 2Min Between Sets

Strength : Super Set x4 5 Bent Over Row 10-20sec Rest And Then : 3-5 Ball Slam Conditioning : For Time 10 Chest To Bar 20 KTB Swings 30 V-Ups 40 Lunges 50 Thrusters (40/25kg) 40 Lunges 30 V-Ups 20 KTB Swings 10 Chest To Bar Scale Up : Rx+ : Muscle Ups Rx++ : Convert Pull Ups To 5 Rope Climb STRONGMAN Strength : Bench Press 10-8-6-6-6-6-6 Conditioning : 6 Rounds 8 Landmine Clean & Press 8 Dual High Box DB Step Up 8 D-Ball Good Morrning 8 Zercher Squat 15M Sled / Dual KTB Bear

Conditioning : AMRAP 7Min x6 (6Min Work / 1Min Rest) 24/19 Cal Bike / 600M Row / 600M Skierg In The Remaining Time: 40m Dual DB Farmers Carry (22.5/15kg) 30/24 Cal Row 20M Burpees Broad Jump 15 Wall Ball (20/14lbs) 10 Dual KTB Front Lunges (24/16kg) *Pickup Where You Left Off Scale Up : Rx+ : 7Min Work Without Rest Rx++ : Run With Weight (20/14lbs) ENDURANCE Part 1 : For Time 25 Burpees Box Jump Over 50 DB Floor Press (22/5/15kg) 100 Goblet Squat (24/16kg) 50 DB Floor Press 2

Strength : Super Set x4 5 Back Squat 10-20sec Rest And Then : 3-5 Broad Jump Conditioning : Every 2Min x 10 ODD : 40 Double Under + 5 Dual DB Devil Press (22.5/15kg) EVEN : AMRAP 1:30 OF D.T (45/30kg)

Strength : Split Jerk 3-3-3-3-3 Conditioning : 4 Rounds : 100m Run 30m D-Ball Shoulder Carry (40/20kg) 12/9 Cal Bike 10 Dual DB Box Step Overs (20") (15/10kg) Rest 2 Min 4 Rounds : 15m Dual DB Rack Lunges (15/10kg) 12/9 Cal Bike 30m D-Ball Bear Hug Carry (40/20kg) 100m Run Scale Up : Rx+ : D-Ball 50/30kg Rx++ : DB 22.5/15kg + Add 1 More Round

Strength : Every 2Min x 6 Set 1 :5 Power Clean (70%) Set 2 :4 Power Clean (80%) Set 3 :3 Power Clean (90%) Set 4 :2 Power Clean (95%) Set 5 :1 Power Clean (100%) Set 6 :1 Power Clean (103%) Conditioning : 15 Rounds 1 Power Clean (70% From RM 1) 3 Front Squat 5 Cal Bike Scale Up : Rx+ : 80% From Rm 1 Rx++ : 85 From Rm 1

Strength : Super Set x4 5 Deadlift 10-20sec Rest And Then : 3-5 Light Weight Dual DB High Jump Conditioning : AMRAP 8Min 10-12-14 Etc... Alt. Single-Arm Devil Clean 10 Toes To Bar -Rest 2Min- AMRAP 8Min 10-12-14 Etc... Toes To Bar 10 Alt. Single-Arm Devil Clean

Conditioning : Team Of 2 : (2 Round / 2Rounds) 10 Rounds 9 Deadlift (100/70kg) 5 Burpees Over Bar -2Min Rest- 4 Rounds 23 Hang Power Clean (60/40kg) 23 Burpees Over Bar -2Min Rest- Accumalte 46 Jerk (50/35kg) 47 Burpees Over Bar Scale Up : Rx+ : DL (110/75kg) H.P.C (70/47.5kg) Rx++ : DL (120/80kg) Jerk (60/40kg) Strength : Accumulate 100 Dual DB Curl STRONGMAN : Strength : Back Rack Lunges 5 Rounds 6 Lunges (Right) 6 Lunges (Left) Rest 1-2Min Conditioning : EMOM 36Min (30/30)

Strength : Push Press 5-5-5-5-5 Conditioning : Every 3Min x 6 ODD : 30 Sit Ups + 20 Step Up + 10/8 Cal Bike EVEN : 30 Double Under + 20 Shuttle Run + 10 Chest To Bar ENDURANCE : 10 rounds 5 Burpees 10 Push ups 20 Walking lunges 20 Air squat 300M Run

Conditioning : ARMAP 35Min 800M Run 21 KTB Swings (32/24kg) 15 Box Jump Over (24/16") 9 Burpees Pull Ups Scale Up : Rx+ : Box Jump (32/24") Rx++ : Burpees Muscle Ups

Skills : Hang Power Snatch Strength : EMOM 7Min 3 Hang Power Snatch Conditioning : 21-15-9 Thrusters (40/25kg) Cal Row 9-15-21 DB Snatch (22.5/15kg) Shuttle Run Cal Row For Women : 17-12-7

Strength : Front Squat 5-5-5-5-5 Conditioning : 50-40-30-20 Sit Ups Dual KTB/DB Front Lunges (24/16kg) (22.5/15kg) *Every 3Min = 15 Push Ups *Start With 15 Push Ups Scale Up : Rx+ : 32/24kg / 25/17.5kg Rx++ : Weighted Sit Ups (15/10kg)

Strength : Evert 1:30Min x7 1 Power Clean 1 Hang Power Clean 1 Clean Squat Conditioning : EMOM 20Min 1) 100m Run 2) 1 Round Of Cindy 3) 3 Bear Complex 4) 5 Burpees + 10 V-Ups 5) 30 Sec Hollow Rock Scale up: 1) 100m run + 20 Double Unders

Strength : Part A : 10Min To FInd Max Weight Of 1 Clean & Jerk Conditioning : In 8Min Window Complete Girl W.O.D "Grace" (70-80% From Part A) For Time 15-12-9-6-3 Front Squat (70-80% From Part A) 20 Alt. KTB Swings (24/16kg) 30 Double Under STRONGMAN : Strength : 4 Cluster Sets 15 Bench Press (70-80%) Rest 10-20Sec Between Clustesrs Rest 2Min Between Sets Drop Set x3 Hip Thurst 10-10-10 3 Rounds 30 Sledge Hammer 20 Landmine oblique twist Finisher : 3 Rounds AMRAP 1:30Min 5 B

Conditioning : AMRAP 22 min 5 Back Squat (70/45kg) 5 Push Press (50/35kg) 10 Weighted Sit Ups (10/5kg) 100m Weighted Run (10/5kg) Scale Up : Rx+ : Back Squat (80/50kg) Push Press (60/40kg) Rx++ : Weighted Run & Sit Ups With (20/10kg) Strength : 2-4 Rounds 12 DB Bench Press 12 DB Fly 12 Push Ups Rest 1Min ENDURANCE “Fat Amy” ּ+ Annie For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (32/24kg) 10 Burpees 10 mete

Strength : Deadlift 5-5-5-5 Between Set 12-20sec Tempo Bended Good Morning / GHD Back Ext. (Slow Eccentric + Slow Concentric) Conditioning : AMRAP 5-4-3-2-1 21 HR Push Ups 15 Box Jump Over 9 Deadlift (100/80kg) Rest 1Min Between AMRAP *Continue where you stopped

Conditioning : For Time 20 Cal Row 40 Thrusters (40/30kg) 20 Cal Row 40 KTB Swings (32/24kg) 20 Cal Row 40 Dual DB Step Ups (17.5/12.5kg) -Rest 2Min- For Time 20 Cal Bike 40 Barbell Sumo DLHP (40/30kg) 20 Cal BIke 40 V- Ups 20 Cal Bike 40 Goblet Lunges (17.5/12.5kg) Scale Up : Rx+ : DB 22.5/15Kg Rx++ : 35 Cal Row & 30 Cal Bike

Skills : Power Snatch Strength : Power Snatch 3-3-3-3-3 Conditioning : Every 2Min x5 5 Hang Power Snatch (40/30kg) 10 Burpees Over Bar -Rest 2Min- Every 2Min x5 200M Run 10 Toes To Bar

Strength : Bent Over Row 5-5-5-5 Between Set 12-20sec Tempo Ring Row (Slow Eccentric + Slow Concentric) Scale Up : Pull Ups Conditioning : 15 Rounds 2 Burpees Pull Ups 4 Dual DB Clusters (22.5/15kg) 6 Wall Ball (20/14lbs) Scale Up : Rx+ : Muscle Ups Rx++ : Burpees Muscle Ups