האימון היומי

WOD

Strength :

Every 2Min x8

ODD : 6 Front Squat

EVEN : 8 Back Squat (65%)

Conditioning :

50-40-30-20-10 Sit Ups

20-40-60-80-100 Double Under

3 Wall Walk

ENDURANCE

AMRAP 35Min

800m Run

30 Inverted Row

30 KTB Sumo DLHP (32/24kg)

חמישי 9.4.26

אימונים אחרונים

חיפוש

שלישי 28.5.24

Strength: 4 Sets 6 Strict Pull Ups 12 Dips Conditioning: 2 Rounds 600m Run 40 BB SDLHP (42.5 / 30) 30 V- Ups 20 BB Thrusters 100m Farmer...

שני 27.5.24

Conditioning: 5 Rounds 5 Clusters (50 / 35) 10 Burpees OTB 15 Wall Ball 20 Sit Ups 25 D.U 300m Row COOLDOWN

ראשון 26.5.24

Strength: Pause Back Squat 5-5-4-4-3 *2-3 Sec Pause at Bottom Conditioning: 12 min AMRAP 1 S.A Devil Press (Each arm) 1 Box Jump +1 Rep...

שישי 24.5.24

Strength: 4 Sets 2 Front Squats 1 Thruster Build Weight Over Sets RIR 0-1 For Thruster Conditioning: 12 Rounds IGUG- Switch Every...

חמישי 23.5.24

Strength: DL 10-8-6-4-2 1 Drop Set 2+4+6+8+10 Conditioning: Buy in: Accumulate 50 Pull Ups / 75 Ring Row Every Break= 5 Buprees Then,...

רביעי 22.5.24

Skill: Handstand Walk Every 2:00 x 5 sets Beginner: 2-3 Wall Walk / Around the Box / Inch Worm Intermediate: 3-4 Attempts to HSW towards...

שלישי 21.5.24

Conditioning: On a 30:00 Clock Part 1 12 Rounds For Time 5 Wall Ball (9/6) 3 HSPU 1 Squat Clean (80/55) Rest 2:00 Part 2 AMRAP in Time...

שני 20.5.24

Strength: 12 min EMOM 1) 8 DB Bench Press 2) 8 BB RDL 3) 45 Sec D-Ball Bear Hug Carry Conditioning: Open Quarterfinals Workout 1 4 Rounds...

ראשון 19.5.24

Strength: 5 Sets Power / Split Jerk Build to a heavy couplet (4-3-3-2-2) *2-3 sec PAUSE in catch position. Conditioning: Every 3:00 +...

שישי 17.5.24

RFA Semifinals Part 1 00:00-08:00 AMRAP 12 Box Jump Over 12 T2B 12 Box Jump Over 12 C2B 08:00-10:00 REST 10:00-18:00 Build to a heavy...

חמישי 16.5.24

Strength: 4 Sets 8 + 8 Filly Press 8 + 8 Support SA Bent Over Row Conditioning: "Death By" Plate G2OH + Burpees to Plate EMOM for as long...

רביעי 15.5.24

Strength: Power Clean 4 Sets (10 mins) to Build to 70% Then, Every 2:00 x 6 sets 2-2-1-2-2-1 (70%- 75%- 80%- 75%-80%-85%) Conditioning: 9...

שני 13.5.24

"MURPH" HERO WOD For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run Wear a Weight Vest (20/14 lb) Partition the...

ראשון 12.5.24

Conditioning: 35 min EMOM 1) 5 Back Squat (70%) 2) 40 sec Row 3) 5 D-Ball OTS 4) 100m Sprint 5) 8 HSPU / 10 Pike Push Up 6) 45 sec D.U 7)...

שישי 10.5.24

Strength: 10 min Skill Work Turkish Get Up Conditioning: 20 min AMRAP Accumulate As Many Bodyweight DL as possible For Every Break= 200m...

חמישי 9.5.24

Conditioning: 2-4-6-8-10-8-6-4-2 Squat Clean (50/35) SA DB Snatch (22.5 / 15) Cal Bike Hang Power Clean SA DB Push Press COOLDOWN

רביעי 8.5.24

Conditioning: "FRAN" 21-15-9 Thrusters (42.5 / 30) Pull Ups Rest 3:00 mins THEN, "Murph" Prep 600m Run 9 min EMOM 5 Pull Ups 10 Push...

שלישי 7.5.24

Strength: Every 1:30 x 7 Sets 2 Power Snatch 1 Squat Snatch Conditioning: 6 Rounds For Time 8 Alt. SA Devil Press (22.5 / 15) 8 SA OH...

שני 6.5.24

Strength: 8 min EMOM ODD: 10 Alt. Strict T2B EVEN: 40 Sec Weighted Plank Conditioning: 24 min AMRAP 400m Run 12 Push Press (50/35) 12...

ראשון 5.5.24

Strength: Z-Press 8-6-4-4-4-4 Build Weight Over Sets RIR 1-2 Conditioning: Part 1 21-15-9 Burpee Box Jump Over (60cm / 50cm) KBS (32 /...