האימון היומי

WOD

Strength :

Every 2Min x8

ODD : 5 Close Grip Bench Press

EVEN : 7 Bench Press (65%)

Conditioning :

Every 4Min x4

20 Lateral Step Overs

20 HR Push Ups

20 KTB Swings

In Time Remaining Max Plank

ראשון 5.4.26

אימונים אחרונים

חיפוש

רביעי 8.11.23

Strength: Every 2:00 x 4 Sets 2 Power Clean 1 Squat Clean Every 2:00 x 4 Sets 2-2-1-1 Heavy Squat Clean Conditioning: 8 Rounds For Time 6...

שלישי 7.11.23

Strength: 12 min EMOM ODD: 12 Back Rack Alt. Reverse Lunges EVEN: 12 Heavy KBS Conditioning: Every 3:00 x 4 Rounds 100m Run 3 BB G2OH 6...

שני 6.11.23

Strength: 5 Sets BTN Push Press 8-8-6-6-4 Max Handstand Hold After Each Set Conditioning: 12 min AMRAP 30 D.U 2 Dual DB Squat Clean 4...

ראשון 5.11.23

Strength: Accumulate: 50 Strict Pull Ups / Ring Rows 50 Pistols 50 Dips Conditioning: 2:30 On / 00:30 Off x 2 Rounds (18 mins) 1) 15 Cal...

שישי 3.11.23

Strength: DL 8-6-6-4*-4* *Last TWO sets must be "Dead Stop" and Reset Grip 10-12 GHD Back Ext. After Each Set Conditioning: AFAP 25 Front...

חמישי 2.11.23

Strength: Every 2:00 x 4 Sets 4 Muscle / Power Snatch Every 2:00 x 4 Sets 3 Squat Snatch / Power + OH Squat Conditioning: 14 min AMRAP...

רביעי 1.11.23

Strength: 5 Sets 10-12 DB Bench Press 12-14 DB Reverse Fly Max Top of Pull-Up Hold *Rest 1:30-2:00 Between Sets Conditioning: 6 Rounds: 8...

שלישי 31.10.23

Strength: End of Squatober Test (Optional) Warm Up Sets 8-6-5-3-2 RM1 Attempts 1-1-1 OR 8-6-5-5-3-3-3 Conditioning: 10 min AMRAP 4 Plate...

שני 30.10.23

Strength: 4 Rounds 1) 1-2 Rope Climb 2) 45 Sec D.U 3) 15m HS Walk 4) 3-4 Muscle Ups Rest As Needed Conditioning: 8 Rounds for Time 10...

ראשון 29.10.23

Conditioning: Part 1 "Karen" with a twist 150 Wall Ball *Every Break = 4 Devil Cluster Rest 2:00 Part 2 Half "Nicole" 10 min AMRAP 200m...

שישי 27.10.23

Strength: Every 2:00 x 6 1 Power Clean 2 Power Jerk 1 Split Jerk *Increase Weight if Technique is amazing Conditioning: EMOM x 3 Rounds...

חמישי 26.10.23

Strength: 4 Sets 10-12 Alt. Gorilla Row 8-10 Front Raises 8-10 Zottman Curls *Rest 1:00-1:30 Conditioning: Every 1:30 + 1:00 Rest x 6 30...

רביעי 25.10.23

Strength: Back/Front Squat 4 Sets 15 reps x 1 Set 12 Reps x 1 Set 10 Reps x 2 Sets Rest 1:30-2:00 Between Sets Conditioning: 3 min AMRAP...

שלישי 24.10.23

Strength: 15 min Work (as many sets as you wish) - 1 + 1 Around The Box / 15m HS Walk - 5 HIGH Box Jump - Max Ring Support Hollow Hold...

שני 23.10.23

Conditioning: Every 3:00 x 4 200m Run Max Burpees Rest 2:00 Every 3:00 x 4 300m Row / 600m Bike Max Box Jumps PARTNER FINISHER: i go u go...

ראשון 22.10.23

Strength: 5 Sets 3 Strict Shoulder Press + 3 Push Press *Accumulate 75 Cyclist Squats Between Sets Conditioning: 14 min AMRAP...

שישי 20.10.23

Conditioning: Partner WOD (30 mins) 800m Run Together 10 Rounds: i go u go 10 Wall Ball 5 Burpees 5 Sit Ups 800m Run Together Accessory...

חמישי 19.10.23

Strength: Back / Front Squat 5 Sets to Build to A Heavy Triple 5-5-3-3-3 Then, Lower to 50% Of Final Weight And Perform 15 Reps *Rest...

רביעי 18.10.23

Strength: Pull + Push Superset 6 Sets 5-3-1-5-3-1 (Weighted) Pull Ups 5 (Deficit) Pike Push Ups Conditioning: 7 min AMRAP 10 Cal Row / 7...

שלישי 17.10.23

Conditioning: 24 min AMRAP 250m Row / 200m Run 12 Box Jumps 24 Alt. Hang DB Snatch *Every 3:00= 4 Muscle Ups / 8 Pull Ups Core Tabata:...