האימון היומי

WOD

Strength :

*10Min Clean Technique Before Strength Clean Complex 4 Rounds 3 Clean Pull 4 Rounds 3 Power Clean 4 Rounds 3 Hang Clean Squat

Conditioning :

Team Of 2 - You Go I Go 10 Rounds Total 8 Hang Power Clean (60/45kg) 12/10 Cal Bike

Scale Up :

Rx+ : 70/50kg Rx++ : 80/55kg

Accessory :

Core & Lower Back 3 Rounds For Quality 10 Barbell Rollout 15 Weighted Sit Ups 30Sec Superman Hold

STRONGMAN

Strength :

Super Set x5 6-8 Bent Over Row 10 DB Chest Fly

Team Of 2 :

Complete 100 Box Jump / Front Rack Hold 100M Sled Rope Pull 60 Back Squat / GHD Back Ext. Hold 100 Ring Row / Dead Hang 400M Barbell Handle Farmer Carry

Finisher :

3 Rounds 15 Sissy Squat 1Min Pallof Hold (Each Side)

שישי 14.8.26

אימונים אחרונים

חיפוש

רביעי 22.7.26

Strength : Bench Press 5-5-5-5 70-80% From RM 1 Rest 2Min Between Sets Conditioning : AMRAP 15Min 12 HR Push Ups 15 Weighted Sit Ups (20/14lbs) 18/15 Cal Bike Scale Up : Rx+ : GHD Sit Ups / Toes To Bar Rx++ : Ring Dips Accessory : 3-4 Rounds For Quality 15 Prone I.Y.T Raise Rest 1Min After Each Round

שלישי 21.7.26

Strength : *10Min Clean Technique Before Strength Every 90Sec x10 2 Hang Power Clean *Build Weight Every 2 Sets Conditioning : AMRAP 14Min 5 Deadlift (70% From RM1) 8 D-Ball Bearhug Squat 10 Dual DB Box Step Over (22.5/15kg) Scale Up : Rx+ : Deadlift 75% From RM1 Rx++ : D-Ball 60/50kg Accessory : 3-4 Rounds For Quality 30Sec Plate Pinch Hold 15 Wrist Curl 15 Reverse Wrist Curl Rest 1Min After Each Round

שני 20.7.26

Strength : Front Squat 5-5-5-5 70-80% From RM 1 Rest 2Min Between Sets Conditioning : 4 Rounds 400m Run 20 KTB Swing (32/24kg) 16 Dual DB Reverse Lunges (22.5/15kg) Scale Up : Rx+ : 500m Run Rx++ : DB 30/22.5kg Accessory : 3-4 Rounds For Quality 30Sec Banded Side Plank (Each Side) 1Min Banded Plank Rest 1Min After Each Round

ראשון 19.7.26

Strength 4 Rounds 3 Push Press 3 Push Jerk Conditioning 10 Rounds 3 Wall Walk 10/8 Cal Bike 40m Dual DB Farmer Walk Accessory 3-4 Rounds For Quality 12 Band Assisted Reverse Nordics 15 Tibialis Raises 20 Standing Calf Raises Rest 1Min After Each Round

שישי 17.7.26

Conditioning : For Time 120 Double Unders 90 Sit Ups 60 Pull Ups 50 Dual KTB Box Step Ups (20/12kg) 30 Dual Devil Press (22.5/15kg) Every 4Min, Including 0:00: 200m Run *Continue Where You Left Off Scale Up : Rx+ : 150 Double Unders Rx++ : Chest To Bar / GHD Sit Ups Accessory : 3-4 Rounds For Quality 15 DB Pull Over 10 Scap Pull Ups (2sec Hold On Top) STRONGMAN Strength : Back Squat 5-5-5-5-5 75-80% From RM 1 Rest 2-3Min Between Sets 4 Rounds 12 Barbell Zercher Lunges 1Min

חמישי 16.7.26

STABILITY : Turkish Get Up Progression 4 Sets: 2 Reps Each Side Rest 1:00-2:00 L1 KTB Turkish Get Up L2 Barbell Turkish Get Up Conditioning : Team Of 2 (You Go I Go) 10 Rounds Total (5 Each) 5 Hang Power Clean (50/35kg) 10 Front Rack Lunges 10 Dual DB Bench Press (22.5/15kg) Durability : 3 Rounds For Quality 10 Cuban Press 15 Band Pull Apart 30Sec Waiter Hold (R) 30Sec Waiter Hold (L) ENDURANCE For Time 1600M Run 100 KTB Swings (32/24kg) 100 Wall Ball (20/14lbs) 100 Push Ups

רביעי 15.7.26

Part 1 - Conditioning : Every 7Min x4 500/400m Row 30 Wall Ball (20/14lbs) Max Burpee Box Jump Over In Remaining Time Score : Total Burpee Box Jump Over Scale Up : Rx+ : 40 Wall Ball Rx++ : 600/500m Row Part 2 - Core : 3-4 Rounds For Quality 20 Russian Twist30 Dead Bug 30Sec Superman Hold

שלישי 14.7.26

Strength : (20Min) 3 Attempts To Find RM 1 For Deadlift Rest 3-5Min Between Sets Conditioning : (16Min) EMOM 16Min 1) 12/10 Cal Bike 2) 10 Dual DB Box Step Over (22.5/15kg) 3) 12 Pull Ups 4) 40Sec Hollow Hold Scale Up : Rx+ : 14/12 Cal Bike Rx++ : 3 Rope Climbs Cardio : (עצמאית) (10Min) 10Min Easy Bike / Walk / Row / Ski RPE 3-4

שני 13.7.26

Strength : *10Min Clean Technique Before Strength Every 90Sec x10 2 Power Clean *Build Weight Every 2 Sets Conditioning : AMRAP 12Min 3-6-9..etc Hang Power Clean (50/35kg) V-Ups Hop Over Bar Scale Up : Rx+ : 60/40kg Rx++ : 70/45kg Accessory : 3 Rounds For Quality 15 Banded Lat Pull Down 12 DB Hammer Curl

ראשון 12.7.26

Strength : Push Press 5-5-5-5 70-80% From RM 1 Rest 2Min Between Sets Conditioning : 15-12-9-6 Shoulder To Overhead (50/35kg) Toes To Bar Burpee Box Jump Over Time Cap : 18Min Scale Up : Rx+ : 60/40kg Rx++ : Strict HSPU Instead Of Shoulder To Overhead Accessory : 3 Rounds For Quality 12 DB Hammer Curl 12 DB Skull Crusher 30Sec Overhead Plate Hold

שישי 10.7.26

Strength : Bench Press 5-5-5-5 75-80% From RM 1 Rest 2Min Between Sets Conditioning : AMRAP 18Min 12 DB Bench Press (22.5/15kg) 12 Strict Pull Ups 15/12 Cal Row 12 V-Ups Scale Up : Rx+ : DB 30/22.5kg Rx++ : 3 Legless Rope Climbs Instead Of Strict Pull Ups Accessory : 3-4 Rounds 10 Barbell Rollout 30 Sec Hollow Rocks STRONGMAN : Strength : 3 Attempts To Find RM 1 For Bench Press Rest 3-5Min Between Sets 4 Rounds 50m D-Ball Bear Hug 1Min D-Ball Marches Rest 2Min 4 Rounds 30M Sl

חמישי 9.7.26

Conditioning : 5 Rounds 50 Double Unders 12 Front Rack Lunges (40/30kg) 8 Push Press 4 Thrusters Scale Up : Rx+ : 60 Double Unders Rx++ : 50/35kg Cardio : EMOM 10Min ODD : 100 Sprint Even : 10 Burpees To Target Accessory : 3-4 Rounds For Quality 15 Spanish Squat 20 Standing Calf Raise ENDURANCE AMRAP 35Min 800M Run 22 Thrusters (40/30kg) 22/19 Cal SkiErg 22 Alt. DB Snatch (22.5/15kg)

רביעי 8.7.26

STABILITY : Turkish Get Up Progression 4 Sets: 2 Reps Each Side Rest 1:00-2:00 L1 KTB Turkish Get Up L2 Barbell Turkish Get Up Conditioning : AMRAP 16Min 6 Single DB Clean & Jerk (R) (22.5/15kg) 6 Single DB Clean & Jerk (L) 12 V-Ups 14/11 Cal Row Scale Up : Rx+ : DB 30/22.5kg Rx++ : 16/13 Cal Row Durability : 3 Rounds For Quality 30Sec Bottoms Up KTB Hold (R) 30Sec Bottoms Up KTB Hold (L) 20m Suitcase Carry (R) 20m Suitcase Carry (L)

שלישי 7.7.26

Strength : 3 Attempts To Find RM 1 For Back Squat Rest 3-5Min Between Sets Conditioning : Every 4Min x5 Max Unbroken Strict Pull Ups Max Unbroken Push Ups Max Plank

שני 6.7.26

Strength : Every 2Min x6 1 Power Snatch 2 Hang Power Snatch *Every 2 Rounds Add Weight Conditioning : 7 Rounds 7 Hang Power Clean (50/35kg) 7 Toes To Bar 7 Burpees Over Bar Scale Up : Rx+ : 60/40kg Rx++ : 70/45kg Accessory : 3 Rounds For Quality 15 Banded Face Pull 12 DB Reverse Fly

ראשון 5.7.26

Conditioning : Every 7Min x5 400m Run 24/20 Cal Bike 20 Single-Arm DB Box Step Over (22.5/15kg) Scale Up : Rx+ : 500m Run Rx++ : 30/24 Cal Bike Core : 3-4 Rounds For Quality 20 Weighted Sit Ups 30Sec Hollow Hold 30Sec Side Plank (R) 30Sec Side Plank (L)

שישי 3.7.26

Strength : (15Min) Deadlift 3-3-2-2-2 3 Reps = 80-85% From RM 1 2 Reps = 85-90% From RM 1 Rest 2-3Min Between Sets Conditioning : (18Min) 5 Rounds 4 Wall Walk 8 Sumo Deadlift (50/35kg) 12 Pull Ups 1Min Rest Scale Up : Rx+ : Sumo Deadlift (60/40kg) Rx++ : Chest To Bar Accessory : (עצמאית) 3-4 Rounds For Quality 12 DB Hammer Curl 12 Banded Triceps Push Down 30Sec Hollow Hold STRONGMAN Bench Press 5-5-5-5-5 4 Rounds 50m Dual KTB Overhead Carry 8-10 Dual KTB Push Press Rest 2Min

חמישי 2.7.26

STABILITY : (12Min) Dual DB Overhead Squat Progression 4 Sets: 6 Reps Tempo 3sec Down / 3sec Up Rest 1:00-2:00 L1 Single DB Overhead Lunges L2 PVC / Empty Hands Overhead Squat L3 Single DB Overhead Squat L4 Dual DB Overhead Squat Conditioning : (16Min) AMRAP 16Min 8 Hang Power Clean (30/25kg) 10 Overhead Squat 12 Toes To Bar Scale Up : Rx+ : Barbell 40/30kg Rx++ : Barbell 50/35kg Durability : 3-4 Rounds For Quality 15 Dual DB Upright Row 100m Dual DB Farmer Carry ENDURANCE 1

רביעי 1.7.26

Conditioning : AMRAP 8Min 9 Dual DB Hang Power Clean (22.5/15kg) 9 Dual DB Front Squat 9 Dual DB Push Press Rest 2Min AMRAP 8Min 12 Thrusters (40/30kg) 12 HR Push Ups 12 V-Ups Rest 2Min AMRAP 8Min 15 KTB Swings (24/16kg) 15 Goblet Squat 15 Burpees Over KTB Scale Up : Rx+ : DB 30/22.5kg / KTB 32/24kg Rx++ : Convert HR Push Ups To HSPU Cardio : 10Min Easy Bike (RPE 4-5) Every 2Min : 20Sec Fast Pace (RPE 7-9)

שלישי 30.6.26

Strength : Back Squat 3-3-2-2-2 3 Reps = 80-85% of 1RM 2 Reps = 85-90% of 1RM Rest 2-3Min Between Sets Conditioning : 4 Rounds 6 Front Squat (60/40kg) 12 Box Jump Over 18/15 Cal Row Scale Up : Rx+ : Front Squat 70/50kg Rx++ : Front Squat 80/55kg / Box Jump Over 30/24" Accessory : Tabata (20Sec Work / 10Sec Rest) Odd : Weighted Wall Sit Even : Chinese Plank