האימון היומי

WOD

Strength :

Bench Press

15-12-9-6

Last Set Drop Set

7-7-7

Conditioning :

5 Rounds

50 Double Under

30 V-Ups

10 Dual Devil Clean (22.5/15kg)

5 Dual DB Squat

Scale Up :

Convert Dual DB Squat To Dual DB Thrusters

ראשון 8.2.26

אימונים אחרונים

חיפוש

שלישי 23.1.24

Strength: 12 min Work- For Quality 5 Strict HSPU 5 Strict Pull Up 50m Farmer Carry Conditioning: 6 Rounds For Time 21 GHD Sit Ups / AbMat...

שני 22.1.24

Conditioning: Every 3:00 x 10 (alt.) 200m Run 10 Box Jump Over 10 KBS Hold Handstand in time remaining OR 250m Row / 500m Bike 6 Power...

ראשון 21.1.24

Strength: 4 Sets Alt. Back Rack Reverse Lunges 12-12-10-10 6-8 Deficit Push Ups Between Sets Conditioning: "Open 19.4" For Time (12 mins)...

שישי 19.1.24

Strength: Every 1:30 x 7 Sets 1 Power Snatch 1 Hang Snatch (Power or Squat) 2 OH Squats Conditioning: 5 Rounds 5 Muscle Ups 20 Wall Ball...

חמישי 18.1.24

Strength: 30 Sec ON / 30 Sec OFF x 8 Sets 1) Front Squats 2) Alt. Cossack Squat Conditioning: 16 min AMRAP 20 Plate G2OH 15 Plate Squats...

רביעי 17.1.24

Strength: 12 min EMOM 1) 8-10 Alt. Strict T2B 2) 30 Sec Ring Support Hollow Hold 3) 10 Weighted GHD Back Ext. 4) 30 Sec Handstand Hold...

שלישי 16.1.24

Conditioning: 400m Run 4 Rounds* 300m Run 3 Rounds 200m Run 2 Rounds 100m Run 1 Round *1 Round= 10 Wall Ball 8 AKBS 6 HR Push Ups 4 Roll...

שני 15.1.24

Strength: 4 Sets Bulgarian Split Squat 5 + 5 + 5 2xDB, 1xDB, No Weight Repeat On Other Side Conditioning: "Open 14.5" For Time...

ראשון 14.1.24

Strength: Deadcember 1RM Test Warm Up Sets 8-6-5-3-2-2 RM1 Attempts 1-1-1 Not For RM1: 5 x 5 3 x 4 Conditioning: Buy in: 30 Cal Row / 21...

שישי 12.1.24

Conditioning: Teams Of Two IGUG, Partition Any Way 150 Box Jump Overs 100 Wall Balls 75 BB Ground-to-Overhead (45/30) 50 Burpees Over Bar...

חמישי 11.1.24

Strength: Bench Press 8-6-6-4-4 Max Dips Between Sets Conditioning: AFAP 80 D.U 60 Russian Twist Ball Slam 40 SA DB Push Press 20 V- Ups...

רביעי 10.1.24

Conditioning: Part 1 2 min AMRAP 200m Run Max Burpess 2:00 Rest 4 min AMRAP 400m Run Max Burpees 2:00 Rest 6 min AMRAP 800m Run Max...

שלישי 9.1.24

Strength: DL 10-8-6 (T&G) 4-4-3 (Dead Stop) Rest 1:30-2:00 Between Sets Conditioning: "Open 17.1" For Time 10 Dumbbell Snatches 15 Burpee...

שני 8.1.24

Strength: Every 2:00 x 8 Sets 4 Sets 4 Power Clean 4 Sets 2 Squat Clean Increase weight if technique is immaculate Conditioning: 16 min...

ראשון 7.1.24

Strength: 5 Sets 12 DB Z-Press 4-8 Strict Pull Ups Conditioning: 14 min AMRAP 5 Pull Up 10 Push Ups 15 Air Squats Every 2:00= 5 BB G2OH

שישי 29.12.23

Happy New Year! AFAP Buy In: 1000m Run / 1200m Row 3 Rounds 20 D.U 24 Thrusters 20 D.U 24 V- Ups 20 D.U 24 Alt. DB Snatch Cash Out: 1200m...

חמישי 28.12.23

Conditioning: AFAP Accumulate 100 Burpees Every 2:00 = 1 Round of DT 12 DL 9 Hang P. Clean 6 Jerk COOLDOWN Endurance

רביעי 27.12.23

Strength: 4 Sets 10-12 alt. Front Rack Lunges 8-10 BB Bent Over Row Use Same Barbell Conditioning: 2:15 on / 1:15 Off 100m Run 9 Snatches...

שלישי 26.12.23

Strength: 3 Sets 2 BTN Snatch Grip Push Press + 3 OH Squat 4 Sets 2-2-1-1 OH Squat Conditioning: 6 Rounds: 100m KB Carry (Anyway) 8 AKBS...

שני 25.12.23

Strength: Pause Back Squat 5-5-5 Back Squat 3-3-3 Conditioning: 5 Rounds For Time: 10 Cal Row / 7 Cal Bike 15m HS Walk / 15m Bear Walk KB...