האימון היומי

WOD

Strength :

*8Min Snatch Technique Before Strength Super Set x4 3 Power Snatch 2 Overhead Squat

Scale Up :

3 Squat Snatch *Build Weight Every 2 Sets

Conditioning :

5 Rounds 4 Power Snatch (50/35kg) 8 Burpees Over Bar 200M Run

Scale Up :

Rx+ : 60/40kg Rx++ : Squat Snatch

Accessory – Glutes & Hamstrings

3 Rounds For Quality 12 Barbell Hip Thrust 10 Dual DB Romanian Deadlift

ראשון 16.8.26

אימונים אחרונים

חיפוש

רביעי 29.10.25

Strength : Bench Press 5-5-5-5 Between Set 12-20sec Tempo Push Up (Slow Eccentric + Slow Concentric) Conditioning : Every 4Min x 6 ODD : 600M Run EVEN : AMRAP 3Min Of : 20 Box Step Over 20 DB Snatch (22.5/15kg) 20 Sit Ups Max Mountain Climbers

שלישי 28.10.25

Strength : Split Jerk 3-3-3-3 Conditioning : Part A - AMRAP 7Min 1-2-3-4-5...etc Curtis P. Burpees Over Bar Rest 2Min : Part B – For Time Complete the same total rounds as in Part A, but in reverse order Curtis P. Burpees Over Bar

שני 27.10.25

Strength : Deadlift 5-5-5-5 Between Set 12-20sec Tempo KTB Romanian Deadlift / GHD Back Ext. (Slow Eccentric + Slow Concentric) Conditioning : 2 Rounds 24/20 Cal Bike 30 Dual KTB Front Squat (24/16kg) 30 V-Ups 30 Wall Ball (20/14lbs) 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 Handstand Push Ups 11 KTB Swings (32/24kg) 11 Toes To Bars 11 Deadlifts (77/52 kg) 11 Push Jerks (50/34kg) 2001m Row

ראשון 26.10.25

Strength : 5 Rounds Of : 1 Power Clean 1 Hang Power Clean 1 Squat Clean *Unbroken Set Conditioning : 12 Rounds 4 Strict Pull Ups 6 Pike Push Ups 8 Barbell Sumo DL HP (40/30kg) *Every 3Min = 100m Run Scale Up : Rx+ : Convert Pike Push Ups To Hand Stand Push Ups Rx++ : Convert Strict Pull Ups To 1 Rope Climb

שישי 24.10.25

Conditioning : On 10min x4 From 0:00-4:00 600/500M Row From 4:00-6:00 25 HR Push Ups From 06:00-08:00 25 American KTB Swings (32/24kg) From 8:00-9:00 Max Reps Jumping Lunges From 9:00-10:00 Rest Scale Up : Rx+: Goblet Lunges (32/24kg) + Add +5 Reps & + 50m Row Rx++ : Convert Row To Run & Work With Vest Strongman : Strength : Deadlift (75–85%) 5-5-5-5-5 Accessory : 3 Sets For Quality 20 Banded Good Morning 10 Weighted Back Extensions Conditioning : 5 Rounds 5 D-Ball Over Shoul

חמישי 23.10.25

Strength : Bent Over Row 5-5-5-5 Between Set 12-20sec Tempo Ring Row (Slow Eccentric + Slow Concentric) Scale Up : Pull Ups Conditioning : 4 Rounds 3 Deadlift (100/70kg) 6 Dual KTB Front Squat (24/16kg) 9 Pull Ups -Rest 2Min- 4 Rounds 9 Pull Ups 6 Dual DB Press (22.5/15kg) 3 Clean Squat (70/45kg) Scale Up : Rx+ : Deadlift (120/85kg) Rx++ : Squat Clean 80/50kg ENDURANCE 10 Rounds 100M Run 5 Burpees Box Jump 5 Thrusters (55/35kg) 1-2-3-4-5-6-7-8-9-10 Handstand Push Ups

רביעי 22.10.25

Conditioning : EMOM 12Min 1) 12 Single-Arm DB Snatch (R) (22.5/15kg) 2) 12 Single-Arm DB Snatch (L) 3) 16 Sit Ups 4) 16 Plate Ground To Over Head (20/15kg) After 12Min Complet 2 Round As Fast As Possible Of : 8 Single-Arm DB Snatch (R) (22.5/15kg) 8 Single-Arm DB Snatch (L) 12 Sit Ups 12 Plate Ground To Over Head (20/15kg) Strength : Drop Set x2 5-10-15 DB OverheadTriceps Ext.

שלישי 21.10.25

Conditioning : AMRAP 20Min 10/8 Cal BIke 15 Box Jump (24/20") 20 Single-Arm DB Hang Clean&Jerk (22.5/15kg) 15 Wall Ball (20/14lbs) 10 Burpees Scale Up : Rx+ : Box Jump 32/24'' Rx++ : DB 25/17.5kg Finisher- Team Of 2 Accumulate 3000m Run Partner 1 - Run Partner 2 - Hold Plank / Dead hang

שני 20.10.25

Strength : Every 2Min x 6 Set 1 :5 Power Clean (60%) Set 2 :4 Power Clean (70%) Set 3 :3 Power Clean (80%) Set 4 :2 Power Clean (85%) Set 5 :1 Power Clean (90%) Set 6 :1 Power Clean (100%) Conditioning : Buy in : 120 Mountain Climbers 21-18-15-12-9 Push Press (43/30kg) Cal Row Cash Out : 120 Mountain Climbers *17-14-12-10-7 Cal (Women)

ראשון 19.10.25

Strength : Back Squat 5-5-5-5 Between Set 12-20sec Tempo Squat (Slow Eccentric + Slow Concentric) Conditioning : 2 Round 6-12-18 Single-Arm DB Step Up (22.5/15kg) Toes To Bar 30 Double Under Rest 2Min