האימון היומי

Conditioning : AMRAP 12Min 50 Front Squat (30/20kg) 40 Push Press 30 V-Ups 20 Strict Pull ups In Time Remaining Max Shuttle Run After 12Min Complete : 50 Wall Ball 40 Push Ups 30 Sit Ups 20 Pull Ups 30 Shuttle Run Scale Up : Rx+ : 40/25kg Rx++ : Convert Strict Pull Ups To Muscle Ups Core : EMOM 10min ODD : 15 V-Ups EVEN : 30sec Flutter Kick + 5 Leg Raise Scale Up : Add Weight On V-Ups Strongman : Strength : 4 Cluster Sets 15 Deadlift (70-80%) Rest 10-20Sec Between Clustesrs R

Strength : Back Squat 5-5-5-5 Between Set 12-20sec Tempo Squat (Slow Eccentric + Slow Concentric) Scale Up : Bended Squat Conditioning : 50-40-30-20-10 Double Under 5-10-15-20-25 American KTB Swings(24/16kg) -Rest 1Min- 10-20-30-40-50 Double Unders 25-20-15-10-5 American KTB Swings(24/16kg) Scale Up : 32/24kg ENDURANCE : AMRAP 25Min 40 Sit Ups 40 KTB Swings (32/24kg) 40 Dual DB Step Up (22.5/15kg) 40 Cal Row Rest 3Min AMRAP 12Min 10 Burpees Box Jump 10 Handstand Push Ups 10 D

Conditioning : Team Of 2 (2 Rounds / 2 Rounds) AMRAP 16Min 4 Deadlift (100/70kg) 3 Box Jump 2 D-Ball Over Shoulders (60/50kg) Partner 1 -Work Partner 2 - Static In 0-4Min - Plank In 4-8Min - Wall Sit In 8-12Min - Dead hang In 12-16Min - Handstand Scale Up : Rx+ : 110/75kg Rx++ : 120/80kg + 70/50kg Strength : 3-4 Rounds 12 DB Lateral Raise 12 DB Front Raise 12 DB Revese Fly Rest 1Min

Strength : Weighted Pull Ups 3-3-3-3-3 Conditioning : 2 Sets Of : In 10Min Windows Complete : 3 Rounds 10/8 Cal Row 10 Roll Ups 10 Toes To Bar In Time Remaining Set 1 - 50 Lunges Set 2 - 50 Pull Ups Scale Up : Goblet Lunges (24/16kg) & Chest To Bar

Strength : Bench Press 5-5-5-5 Between Set 12-20sec Tempo Push Up (Slow Eccentric + Slow Concentric) Scale Up : Bended Push Ups Conditioning : 4 Rounds 400M Run 40m Burpees Broad Jump 10 Dual DB Squat (17.5/12.5kg) Scale Up : Rx+ : 22.5/15kg Rx++ Work With Vest

Strength : Every 2Min x 5 3 Power Clean + 1 Front Squat Conditioning : Every 4Min x4 50 Mountain Climbers 30 Box Step Over 20 Single-Arm KTB Hang Clean (24/16kg) Scale Up : Step Over With Weight (1 DB) In The Time Remaining Plank

Strength : Deadlift 5-5-5-5 Between Set 12-20sec Tempo Banded Good Morning / GHD Back Ext. (Slow Eccentric + Slow Concentric) Conditioning : Team of 2 : 1 VS 1 (Every 2:30Min Switch) AMRAP 20 Min 6 Dual DB Lunges (15/10kg) 5 Dual DB Press 4 Dual DB Curtis P. Loser : 24 Cal Bike Scale Up : Rx+ : 22.5/15kg Rx++ : Convert To KTB 20/12kg STRONGMAN : Strength : 4 Cluster Sets 15 Shoulder Press (65-75%) Rest 15–20 Sec Between Clusters Rest 2 Min Between Sets Drop Set x3 Heel-Eleva

Strength : Clean Squat 3-3-3-3-3 Conditioning : 2 Rounds 50 Hop Over Bar 40 Floor Press (30/20kg) 30/24 Cal Bike 20 Thrusters 100M Single-Arm Farmer Carry ENDURANCE For Time 50 Alt. DB Snatch (22.5/15kg) 10 Roll Up 40 Sit Ups 10 Roll Ups 30 Goblet Lunges (24/16kg) 10 Roll Ups 20 Burpees 10 Roll Ups 10 Handstand Push Ups 10 Roll Ups 20 Burpees 10 Roll Ups 30 Goblet Lunges (24/16kg) 10 Roll Ups 40 Sit Ups 10 Roll Up 50 Alt. DB Snatch (22.5/15kg) Cash Out : 3 Rounds 100M Run 50

Conditioning : EMOM 8Min ODD : 30 Russian Twist (20/15kg) EVEN : 15 Ground To Overhead EMOM 8Min ODD : 5 D-Ball Over Shoulders (60/50kg) EVEN : 10 Ring Dips EMOM 8Min ODD : 10/8 Cal Row EVEN : 10/8 Cal Skierg After Each EMOM In 2Min Window Complete 100M Run Scale Up : ADD 1 Rep Every Set Finisher : 10 Burpees 20 Cal Bike 30 Shuttle Run (10m =1Rep) 20 Cal Bike 10 Burpees Tabata Hollow Hold Scale Up : Hollow Hold On Handstand (Face To Wall)

Conditioning : 5 Rounds 5-4-3-2-1 Clusters 10 Toes To Bar 100m Run -Rest 1Min Men : 40-50-60-70-70kg Women : 25-30-35-40-40kg Scale Up : 80kg/45kg On the Final Round Strength : 3-4 Rounds 8 Dual DB Bulgarian Split Squat (R) 8 Dual DB Bulgarian Split Squat (L) 8 Dual DB Deficit Back Lunges (R) 8 Dual DB Deficit Back Lunges (L) Rest 1Min

Skills : Split Jerk Strength : Split Jerk 3-3-3-3 Conditioning : 3 Rounds 7 Box Jump 7 Pull Ups 10/8 Cal Row 2 Rounds 21 Wall Ball (20/14lbs) 21 Sit Ups 21 Hop Over DB For Time : 21 DB Snatch (R) (22.5/15kg) 21 DB Snatch (L)

Strength : Bench Press 5-5-5-5 Between Set 12-20sec Tempo Push Up (Slow Eccentric + Slow Concentric) Scale Up : Banded Push Ups Conditioning : AMRAP 6Min 500M Run 20 Burpees In The Time Remaining Max V-Ups AMRAP 6Min 40/31 Cal Bike 20 Burpees In The Time Remaining Max Alt. KTB Swings (24/16kg) AMRAP 6Min 200 Double Under 20 Burpees In The Time Remaining Max D-Ball Over Shoulders (60/50Kg) NO Rest Between AMRAP ! Scale Up : Rx + : 600M Run / 45/36 Cal Bike / 300 Double Under R

Strength : Weighted Pull Ups 3-3-3-3-3 Between Sets Max Ring Dips Conditioning : For Time (Team Of 2) 100 Wall Ball 80/64 Cal Row 1000M Run (Toghter) 64/58 Cal Bike 100 Wall Ball Scale Up : Rx+ : Run With Vest Rx++ : 12kg/20Ibs Wall Ball Strongman : Strength : 4 Cluster Set 15 Back Squat (65–75%) Rest 15–20 Sec Between Clusters Rest 2 Min Between Sets Drop Set x3 : Biceps Curl 10-10-10 3 Rounds 6 D-Ball Over Shoulders 40M D-Ball Bearhug Carry Rest 2–3 Min Between Rounds Finis

Strength : Back Squat 5-5-5-5 Between Set 12-20sec Tempo Squat (Slow Eccentric + Slow Concentric) Scale Up : Bended Squat Conditioning : Every 3Min x 6 Odd: 50 Double Under + 30 Push Ups Even : 75 Mountain Climbers + 30 Sit Ups Scale Up : 75 Double Under & 100 Mountain Climbers Endurance : 10 Rounds 5 Burpees 10 Jump Squat 10 KTB Swings (32/24kg) 10 Lunges Cash Out : 50m Bear Crawl 200M Run

Skills : Power Snatch Strength : Power Snatch 3-3-3-3-3 Conditioning : For Time 50 Hang Power Snatch (40/30kg) 50 Thrusters (40/30kg) 50 KTB Swings (32/24kg) 50 Pull Ups *Partition However You Like Scale Up : 50/35kg

Conditioning : 5 Rounds 1-2-3-4-5 Hang Clean Squat 15 V-Ups 1-2-3-4-5 Power Clean 15 Box Jump Rx : 80-70-60-50-50kg / 50-45-40-35-35kg EMOM 12min: (40Sec/20Sec) 1| Chinese Plank 2| Marching Chinese Plank 3| Plank 4| Plank Twists Scale Up : ADD Weight + 5 sec

Conditioning : Team Of 2 (You Go I Go) AMRAP 20Min 10 Deadlift (100/70kg) 20 Toes To Bar 20m D-Ball Bear Hug Carry (60/50kg) 100M Run Together Scale Up : Rx+ : 120/80kg Rx++ : 70/60kg Strength : 3-4 Rounds 8 DB Curl 8 DB Close Grip Floor Press 8 DB Hammer 8 DB Overhead Ext. Rest 1Min

Strength : Bent Over Row 5-5-5-5 Between Set 12-20sec Tempo Ring Row / Elevated Ring Row (Slow Eccentric + Slow Concentric) Scale Up : Pull Ups Conditioning : 22-16-10-16-22 Alt. Hang DB Snatch (22.5/15kg) Burpees Over DB Scale Up : Convert DB To KTB (24kg/16kg)

Conditioning : Team Of 3 : Waterfall Style Benchmark "Linda" 10-9-8-7-6-5-4-3-2-1 Reps, For Time Deadlift (1½ bodyweight) Bench Press (bodyweight) Clean (¾ bodyweight) Finisher- Team Of 3 5 Rounds Partner 1 - 100m Run Partner 2 - 12/12 Cal Row Partner 3 - 9/7 Cal Bike STRONGMAN : Strength : Bent Over Row 5-5-5-5-5 Accessory : 3 Sets For Quality 20 Banded Lat Pulldown (2Sec Up) 20-30 Dead Hang Conditioning : 4 Rounds 5 Zercher Squat 10 DB Bench Press 20M Single-Arm KTB Overhea

Conditioning : In 10Min Window Complete 4 Rounds : 5 Clean & Jerk (60/40kg) 12/9 Cal Ski In 10Min Window Complete 4 Rounds : 12 Toes To Bar 10/8 Cal Bike In 10Min Window Complete 4 Rounds : 12 Overhead Squat (20/15kg) 12/9 Cal Row Scale Up : -Add 1 Rep Every Set - At The Time Remaining Max Plank Strength : Drop Set x2 5-10-15 Dual DB Revese Fly ENDURANCE 9/11 Tribute WOD For Time: 2001m Run 11 Box Jumps 11 Thrusters (57/39kg) 11 Chest To Bar 11 Power Cleans (80/52kg) 11 Hands