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...
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האימון היומי
WOD
לחצו על האימון לפתיחת האימון היומי
אימונים אחרונים
חיפוש
רביעי 22.2.23
Strength: 10 min E2MOM 4 Power Snatch Conditioning : 3 Rounds 10 Deadlift 250m Row / 500m Bike 2 Rounds 20 KTB Swings 20 Goblet Squat As...
שלישי 21.2.23
Strength: 4 Sets 12-16 Deficit Reverse Lunges 4-8 Strict Pull Ups Conditioning : 21-15-9 Thrusters Burpees Over Bar --400M Run-- 9-15-21...
שני 20.2.23
EMOM 10Min ODD : 5 Shoulder Press EVEN : 30Sec Handstand Hold Conditioning : AMRAP 12Min 20 V-Ups 15 Dual DB Squat 10 Dual DB Hang Clean...
ראשון 19.2.23
Conditioning: "Open 23.1" 14 min AMRAP 60 calorie Row 50 Toes-to-Bars 40 Wall Ball Shots (9/7 kg) 30 Cleans (60/42.5 kg) 20 Muscle-Ups...
שישי 17.2.23
Conditioning: Teams Of 2 Part 1 "Partner Nancy" 5 Rounds 400m run 30 OH Squat (i go u go) ---5:00 rest--- Part 2 AFAP Complete 2K...
חמישי 16.2.23
Strength: 12 min EMOM 1 Power Clean 1 Hang Squat Clean 1 Thruster (increase weight sets 1-6) Conditioning: 4 Rounds 30 Wall Ball 20 KBS...
רביעי 15.2.23
Strength: Bench Press 8-8-5-5-3 *20-30 sec GHD Back Ext. Hold After Each Set Every 3:30 x 5 rounds 200m Run/200m Row/400m Bike 14 Box...
שלישי 14.2.23
Strength: Back Squat 4 Sets 6 TEMPO Back Squats (increase Weight) 5th Set Max Reps with weight of last set Conditioning: 21-15-9 Cal Row...
שני 13.2.23
Skill: Double Unders Conditioning: 12 min AMRAP ladder: 3-6-9-12... DL DB Squats 30 D.U Core Finisher: x 4 sets 30 sec ON / 30 sec OFF...
ראשון 12.2.23
Strength: 10 min E2MOM Curtis P. 3-3-3-3-3 Conditioning : Accumulate 100 Push Ups Every 1:00 = 100m Run *Start With 100m Run Tabata :...
שישי 10.2.23
Strength: Alt. Back Rack Reverse Lunges 12-12-10-10-10 100m Suitcase Carry Condtioning : "Open 22.3" For Time 21 Pull-Ups 42...
חמישי 9.2.23
Strength : Hang Power Snatch 3-3-3-2-2-2 Condtioning : For Time (20Min) 50 Wall Ball 40 Sit Ups 30 1 ARM KTB Swings (L) 20 1ARM Devil...
רביעי 8.2.23
Strength : Front Squat 8-8-6-6-4-4 Conditioning : 12 min AMRAP 10m OH Lunges 10 Burpees To Plate 20 Pick Up 100m OH Plate Carry
שלישי 7.2.23
Conditioning : "BARBARA" 5 Round (3min Rest Between) 20 Pull Up 30 Push Up 40 Sit Up 50 Squats
שני 6.2.23
Strength : DB Superset x 5 ALT. DB Z-Press 16-16-14-14-14 10 Dual DB Row Conditioning : From 1-10-1 Deadlift Toes To Bar Rx - 100kg/70kg...
יום ראשון 5.2.23
Gymnastics Skill : Kipping Pull Ups EMOM 10Min ODD : 30 Sec Hollow Rocks Even : 30 Sec Arch Rocks Conditioning : 5 min EMOM 5 Ground To...
שישי 3.2.23
Strength : Bench Press 10-10-8-8-8 1:00 Wall Sit Between Sets Conditioning : "Open 12.1" 7 min AMRAP: Burpees Tabata : - V-Ups OR Strict...
חמישי 2.2.23
Condtioning : EMOM 10Min (Strengh) ODD : 8 Front Squat Even : 6 Push Press EMOM 10Min (Cardio) ODD : 60 Double Unders Even : 200M Run...
רביעי 1.2.23
Gymnastics Strength : Super Set x4 6 Pike Push Ups 10 Decline push up Max Handstand Hold Condtioning : AMRAP 15Min (2-4-6-8-10-ETC...)...
שלישי 31.1.23
Strength : Touch & Go Deadlift 6-5-4-3-2-2 Rest 2:00-3:00 min Between Sets Conditioning : 21-15-9 Thrusters 200m Run / 400m Bike / 150m...
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