ראשון 24.9.23
Strength: 5 Rounds (15 mins) 100m Farmer Carry 12 Handstand Push Ups Rest 00:30 Conditioning: Every 2:30 x 4 80 D.U 6 Clean & Jerk Rest...
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WOD
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רביעי 21.6.23
Strength : Push Press 1) Warm Up Sets 5-4 (50%-60%) 2) Working Sets 3-2-1-2-3 (70%-80%-90%-80%-70%) Conditioning : 10 min AMRAP 10 Floor...
שלישי 20.6.23
Strength : Weighted Pull Ups 10-8-6-4-2 Increase Weight Every Set Conditioning : Buy In : 2:00 Plank 3 Rounds 21 V- Ups 15 Wall Ball 9...
שני 19.6.23
Strength : Split Jerk 3-3-3-3-3 50-60-70-80-80% Conditioning : From 10-1 Deadlift (80%) 10 Weighted Sit Ups 20 Double Unders Endurance:...
ראשון 18.6.23
Strength : Back Squat 5-4-3-2-1-1 Conditioning : 12min EMOM 1) 100M Run 2) 2 Curtis P. (50/35) 3) 3 Muscle Ups
שישי 16.6.23
Conditioning : "The Seven" 7 Rounds 7 HSPU 7 K2E 7 DB Thrusters (Rx: 22.5/15) 7 DL (Rx = 50% from RM1) 7 Burpees 7 KBS 7 Pull Ups Tabata...
חמישי 15.6.23
Strength : Split Jerk 3-3-3-3-3 Conditioning: 30-20-10-20-30 Plate Thrusters KBS Meter Suitcase Carry Sec Weighted Plank Hold Endurance:...
רביעי 14.6.23
Strength: 12 min EMOM ODD : 5 Bent Over Row EVEN : 30 Sec Hollow Hold Conditioning : AFAP (25 mins) 30 Cal Row / 21 Cal Bike 50 Wall Ball...
שלישי 13.6.23
Strength: Over Head Squat 5-4-4-3-3-3 Conditioning : 14 min AMRAP 12 V-Ups 10 SA DB Snatch 8 SA DB Squat 6 Burpees Over DB *Every 2:00=...
שני 12.6.23
Strength: Super Set x 4 5 Shoulder Press 10 DB Front Raises Conditioning : 3:00 min to perform: 5 Strict Pull Ups 20 Walking Lunges Max...
ראשון 11.6.23
Skill: Kipping Pull Up Strength: Super Set x4 10 Kipping Pull Ups 10 DB Reverse Fly *Scale Up : 5 Muscle Up / 10 Kipping Chest To Bar...
שישי 9.6.23
Strength: 14-12-10-10 Alt. DB Bench Press 20 Sec x 2 Dynamic Side Plank Conditioning : Partner "Gaz" 400m Run Together I go U go...
חמישי 8.6.23
Strength : 5 Sets Max Strict Pull Ups 12 GHD Sit Ups 100m Run Rest As Needed Conditioning : 3:00 AMRAP + 1:00 Rest x 2 3 Power Cleans 6...
רביעי 7.6.23
Strength : Power Jerk 5-4-3-3-3 Rest 1:00-1:30 *Scale Down Option 1) DB Power Jerk 2) Push Press Conditioning : EMOM Until Failure (Max...
שלישי 6.6.23
Strength : Power Clean 1) Warm Up Sets x 2 5-4 (50%-60% From RM1) 2) Working Sets x 4 3-3-3-3 (70%-80% From RM1) *Scale Down Option: 6...
שני 5.6.23
Strength : Super Set x5 6 Deadlift 12-15 Ring Row Scale Up : Decline Ring Row Weighted Ring Row Conditioning : 4 Rounds 3:00 Work + 1:00...
ראשון 4.6.23
Strength : Shoulder Press 5-4-4-3-3 Conditioning : AFAP 50 Alt. DB Snatch 40 T2B 30 Alt. DB Step Up 20 Pull Ups 10 Ring Dips 20 Pull Ups...
שישי 2.6.23
Strength: 4 Sets 8 RDL 14 Dead Stop Russian Twist Conditioning: Teams of Two- I Go U Go Every 3:00 + 3:00 Rest x 3 Rounds 50 D.U 21-18-15...
חמישי 1.6.23
Strength : Push Press 10-8-6-4-2 Conditioning : 12 min AMRAP 5 2xDB Hang P. Clean 6 2xDB Squats 5 Pull Ups 6 T2B 300m Row Endurance: 10...
רביעי 31.5.23
Strength : Super Set x5 5 Bent Over Row 12 Pull Over Conditioning : AFAP 1, 2 +1, 3+2+1.....10-1 10 DL 9 HR/Plyo Push Ups 8 V- Ups 7 KBS...
שלישי 30.5.23
Strength : Split Jerk 3-3-3-3-3-3 Conditioning : E4MOM x 4 Rounds 200m Run 10 Wall Ball 10 Box Jumps
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