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

שישי 5.6.26

Conditioning : AMRAP 24Min 12 Floor Press (50/30kg) 14 Dual DB Lunges (22.5/15kg) 16 V-Ups 18 KTB Swings (32/24kg) 200m Run Scale Up : Rx+ : Convert Floor Press To Bench Press Rx++ : Convert V-Ups To Toes To Bar Cardio : TABATA #1 - Bike + Shuttle Run TABATA #2 - Row + Burpees Rest 2Min Between TABATA STRONGMAN : Strength : Bench Press 5-5-5-5-5 75-80% From RM 1 Rest 2-3Min Between Sets Conditioning : Every 5Min x7 8 Dual DB Bench Press 50M D-Ball Bear Hug Carry 20M Sled Push

חמישי 4.6.26

Strength : Deadlift 3-3-2-2-1 Conditioning : AMRAP 20Min 6 Deadlift (90/60kg) 9 Box Jump Over 12 Pull Ups 15/12 Cal Row Scale Up : Rx+ : 110/75kg Rx++ : 4 Rope Climb Accessory : 3-4 Rounds 15 Banded Face Pull 12 DB Hammer ENDURANCE “The Seven” 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (61/43kg) 7 Knees-to-Elbows 7 Deadlifts (110/75kg) 7 Burpees 7 Kettlebell Swings (32/24kg) 7 Pull-Ups

רביעי 3.6.26

Conditioning : 3 Rounds 30/24 Cal Bike 30 Sit Ups Rest 2Min 3 Rounds 700/500m Row 25 Wall Ball Rest 2Min 3 Rounds 400m Run 20 KTB Sumo DLHP (24/16kg) Scale Up : Rx+ : Run 500m + Bike 36/30 Cal Rx++ : KTB 32/24kg + 30 Sit Ups Accessory : EMOM 10Min Odd : 40sec Banded Plank Even : 15 Weighted Sit Ups

שלישי 2.6.26

Strength : Every 1:30 x7 Rounds 3 Muscle Snatch 3 Behind The Neck Push Press 3 Overhead Squat Conditioning : For Time 21-15-9 Hang Power Snatch (35/25kg) 50 Russian Twists 50 Double Under Scale Up : Rx+ : 42.5/30kg Rx++ : 50/35kg Accessory : 3-4 Rounds 15 Dual DB Row 15 Reverse Fly 12 DB Pull Over

שני 1.6.26

Strength : Back Squat 3-3-2-2-1 Conditioning : 2min On 30sec Off x10 Rounds ODD : 5 Back Squat + 10/8 Cal Bike (80/50kg) EVEN : 6 D-Ball Over Shoulder + 10 Burpees Over D-Ball (50/30kg) Scale Up : Rx+ : D-Ball 60/40kg Rx++ : Back Squat 90/60kg Accessory : 3-4 Rounds 12 Heel Elevated Goblet Squat 40Sec Wall Sit Marches

ראשון 31.5.26

Stability : 3 Sets: 6 Reps Tempo 3sec Up 3sec Down Rest 1:00-2:00 L1 Standing Dual DB Press L2 Seated Dual DB Press on Box L3 Single-Arm Z Press L4 Dual DB Z Press Conditioning : AMRAP 16Min 10 Single DB Hang Clean & Jerk (22.5/15kg) 12 Box Step Over 14 Sit Ups 200M Run Scale Up : Rx+ : DB 30/22.5kg Rx++ : 400M Run Accessory : 3-4 Rounds 12 Dual DB Lateral Raise 12 Dual DB Front Raise 30Sec Hollow Hold

שישי 29.5.26

Stability : 3 Sets: 8 Reps Last Rep Hold 10 Sec Overhead Rest 1:00-2:00 L1 Standing Dual DB Press L2 Seated Dual DB Press on Box L3 Single-Arm Z Press L4 Dual DB Z Press Conditioning : 6 Rounds 8 Push Press - 50/35kg 10 Plate Overhead Lunges 12/10 Cal SkiErg Scale Up : Rx+ : 60/42.5kg Rx++ : 70/50kg Finisher : 3-4 Rounds 12 Dual DB Arnold Press 12 Dual DB/Plate Revese Fly STRONGMAN Bench Press 5-4-3-3-2-2 4 Rounds 50M Dual Barbell Farmer Carry 15 DB Chest Fly 3 Rounds 20m Sle

חמישי 28.5.26

Conditioning : For Time 100 V-Ups 80 Pull Ups 60 Step Up 40 Dual DB Thrusters (15/10kg) 20 Wall Walk Partition However You Like Every 4Min : 200m Run Start With 200m Run Scale Up : Rx+ : DB 22.5/15kg Rx++ : Convert V-Ups To Toes To Bar Carido : 3Min Bike (RPE 5-6) 2Min Bike (RPE 6-7 1Min Bike (RPE 7-8) :30sec Bike (RPE 8-9) 1Min Bike (RPE 7-8) 2Min Bike(RPE 6-7) 3Min Bike (RPE 5-6) After Each Bike 1Min Run (RPE 1-2) ENDURANCE Accumalte how ever you like 70 Handstand Push Ups

רביעי 27.5.26

Strength : Deadlift 4-3-3-2-2 Conditioning : 10-20-30-20-10 Wall Ball (20/14lbs) Barbell Sumo DLHP (50/35kg) *Every Break 100m Run

שלישי 26.5.26

Conditioning : AMRAP 10Min 500/400m Row 20 Wall Ball (20/14lbs) 15 Burpees -Rest 2Min- AMRAP 10Min 400m Run 30 KTB Swings (24/16kg) 40 Double Unders -Rest 2Min- AMRAP 10Min 20/16 Cal Bike 15 Box Jump Over 10 Dual Devil Press (22.5/15kg) Finisher : 3 Rounds 20 Weighted Sit Ups 15 Leg Raises Over DB 1Min Plank Hold Scale Up : Rx+ : KTB Swings (32/24kg) Rx++ : Box Jump Over (30/24") Strength : EMOM 8Min ODD : 12 Dual DB Split Squat (R) EVEN : 12 Dual DB Split Squat (L)

שני 25.5.26

Strength : Every 2Min x6 2 Power Clean 1 Split Jerk Conditioning : 5 Rounds 6 Power Clean (50/35kg) 8 Shoulder To Overhead 10 Toes To Bar 12/10 Cal Bike Scale Up : Rx+ : 60/42.5kg Rx++ : 70/50kg

ראשון 24.5.26

Strength : Back Squat 4-3-3-2-2 Conditioning : Every 4Min x5 5 Front Squat (70/50kg) 20m Sandbag Bear Hug Carry (60/50kg) 5 Front Squat Scale Up : Rx+ : Front Squat 80/55kg Rx++ : Sandbag 70/60kg

חמישי 21.5.26

Strength : Deadlift 4-4-3-3-2 Conditioning : Every 2Min x7 Rounds 3 Curtis P. (60/40kg) 6 Burpees Over Bar Max Front Rack Hold 1Min Rest Between Rounds

רביעי 20.5.26

Conditioning : 3 Rounds 500m Run 20 Push Ups 15 Box Jump 12 Dual DB Squat (22.5/15kg) 30 Sit Ups Rest 2Min Between Rounds Scale Up : Rx+ : Convert Push Ups To Ring Dips Rx++ : 1000/800m Row Bodybuilding : Option A : 3-4 Rounds 10 Dual DB Incline Bench Press 10 DB Ext. Option B : Core : 5-10 Weighted Knee To Chest 1Min Plank

שלישי 19.5.26

Strength : Back Squat 4-4-3-3-2 Conditioning : 4 Rounds 12 Thrusters (40/30kg) 10 Pull Ups 12/10 Cal Row Scale Up : Rx+ : Convert Pull Ups To Chest To Bar Rx++ : Convert Pull Ups To Bar Muscle Ups

שני 18.5.26

Conditioning : 4 Rounds Machine Changes Every Round 20 Box Step Over 15 Dual DB Hang Clean 70 Double Under Machine Changes Every Round Round 1 : 800m Run Round 2 : 1000/800m Row Round 3 : 30/24 Cal Bike Round 4 : 1000/800 SkiErg

ראשון 17.5.26

Strength : 4 Rounds 5 Snatch High Pull 3 Hang Snatch 2 Overhead Squat 2-3Min Rest Between Rounds Conditioning : 4 Rounds 8 Dual DB Hang Snatch (22.5/15kg) 12 Dual DB Front Rack Lunges 16 Toes To Bar 20/16 Cal Bike

שישי 15.5.26

Strength : Power Clean 3-3-3-3-3 Conditioning : 4 Rounds 6 Power Clean (50/35kg) 12 Front Rack Lunges 18 Box Jump 100m Run STRONGMAN Back Squat 5-4-3-3-2-2 Rest 3Min 4 Rounds 50M D-Ball Bear Hug Carry 12 D-Ball Bearhug Squat Rest 2Min 3 Rounds 20M Heavy Sled Push 20M Heavy Sled Drag Backward Rest 2Min Finisher : 100 Spanish Squat 100 Calf Raises

חמישי 14.5.26

Strength : Deadlift 5-5-3-3-2 Conditioning : 7 Rounds 3 D-Ball Over Shoulder (60/40kg) 6 Deadlift (100/70kg) 12 V-Ups Rest 1Min Scale Up : Rx+ : Convert V-Ups To GHD Sit Ups Rx++ : 120/80kg ENDURANCE 14 Rounds 4 Thrusters (60/40kg) 4 Handstand Push Ups 4 Burpees Pull Ups 4 Deadlift (110/75kg) 4 Toes To Bar Cash Out : 75 KTB Swings 75 Sit Ups

רביעי 13.5.26

Stability : 3 Sets: 6 Pause Reps 3 Sec Hold Overhead Rest 1:00-2:00 L1 Standing Dual DB Press L2 Seated Dual DB Press on Box L3 Single-Arm Z Press L4 Dual DB Z Press Conditioning : 18-15-12-9-6 Hang Power Clean (40/30kg) Push Press Burpees Over Bar Scale Up : Rx+ : 50/35kg Rx++ : 60/40kg Finisher : 3-4 Rounds 15 Reverse Fly 15 Pull Over