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האימון היומי
WOD

Conditioning :
10 Rounds
100M Run
3 Power Clean (60/42.5)
5 Back Squat
Scale Up Options :
#1 70/47.5
#2 75/50
Strength :
"PUMP THE GUNS"
Drop Set x3
DB Triceps Ext.
8-10-12
רביעי 19.2.25
אימונים אחרונים
חיפוש

ראשון 17.11.24
Conditioning : 25 min AMRAP 5-10-15-20... AKBS (24/16) KB OH Lunges V-Ups HSPU *Every 5:00= 400m Run COOLDOWN

שישי 15.11.24
Strength : Every 1:30 x 2 Sets 4 Clean Pull Every 1:30 x 3 Sets 2 Power Clean 2 Push Jerk Every 1:30 x 3 Sets 1 Power Clean 1 Jerk (Power...

חמישי 14.11.24
Strength : 5 Sets 10-10-10-8-8 Dual DB Bench Press 20-30 sec Copenhagen Plank Per Side After Each Set Conditioning : 3 Rounds 20 Dual DB...

רביעי 13.11.24
Strength: 3 Sets 4 Pause Front Squat (3 sec pause) Increase Weight Every Set 3 Sets 5 Front Squats Same Weight Across Conditioning :...

שלישי 12.11.24
Strength : 10 min EMOM 1) 6-8 Alt. Pistol Squat 2) 20 HS/Pike Shoulder Taps / HS Plate Walk Conditioning : 3 Rounds 200m Run 21 Pull Ups...

שני 11.11.24
Conditioning : 5 Rounds 15 Cal Bike 10 Air Squats 4 Rounds 250m Row 12 Alt. DB Snatch (22.5 / 15) 3 Rounds 36 D.U 12 Burpees Over DB...

ראשון 10.11.24
Strength : DL 10 mins to find a heavy 3 reps Then, 5 min EMOM 3 Reps Hollow Rock in Time Remaining Conditioning : "ISABEL" For Time 30...

שישי 8.11.24
Conditioning : 6 Rounds 12 Burpees 9 Pull Ups 6 W. Step Up Over (17.5 x 2 / 12.5 x 2) 3 Man Maker After Rounds 1, 3, 5 = 300m Run After...

חמישי 7.11.24
Strength : 3 Sets 4 Tempo Back Squat Increase Weight Every Set 3 Sets 5 Back Squats Same Weight Across Conditioning : 6 Rounds 8 Hang...

רביעי 6.11.24
Skill : M.U 8 min EMOM # M.U - Choose a # of Reps - Choose a Progression Conditioning : 12 min AFAP- As Far As Possible 2-4-6-8-10... Alt...

שלישי 5.11.24
Conditioning : Every 3:00 x 8 (Alt. A, B) A) 20/15 Cal Bike / 14/11 Cal Row 20 AKBS (24 / 16) B) 7 Burpees OTB 7 DL (100 / 70) 7 Burpee...

שני 4.11.24
Conditioning : "KAREN" 150 Wall Ball Finisher : 30 sec Work / 30 sec Rest x 3 Sets 1) Weighted Sit Ups (Overhead) 2) Russian Twist 3)...

ראשון 3.11.24
Strength : 5 Sets 2 Power Clean 1 Squat Clean Increase Weight if Technique is flawless Conditioning : 5 Rounds 4 Clean + Jerk (60 / 40) 4...

שישי 1.11.24
Strength : 12 min EMOM 1) 5 Front Squat (~50%) 2) 2-4 Push Press Conditioning : (21 mins) 21-15-9-15-21 SA DB Snatch (22.5 / 15) Burpees...

חמישי 31.10.24
Strength : 6 Sets 5-3-1-5-3-1 Weighted Pull Ups Rest 1:30-2:00 Conditioning : 16 min AMRAP 5 Power Clean (60/40) 3 S2OH 1 Cluster 100m...

רביעי 30.10.24
Conditioning : 8 min AMRAP 15 Cal Row 8 Burpees Over Rower 1:00 Rest 8 min AMRAP 200m Run 12 Wall Ball 1:00 Rest 8 min AMRAP 60 D.U 12...

שלישי 29.10.24
Strength: 4 Sets 10 Dual DB Alt. Reverse Lunges 10 Alt. Reverse Lunges (No Weight) Rest 1:30-2:00 Conditioning : Every 3:00 x 6 Rounds 9...

שני 28.10.24
Strength : 6 Sets BTN Snatch Grip Push Press OH Squat Sets 1, 2: 3 + 2 Sets 3, 4: 2 + 2 Sets 5, 6 : 2 + 1 Conditioning : 00:00-06:00 AFAP...

ראשון 27.10.24
Strength : Bench Press 8-6-6-4-4-2-2 Conditioning : 10 Rounds 3 Dual DB Devil Press (22.5 x 2 / 15 x 2) 5 Dual DB Box Step Up 20 D.U...

שישי 25.10.24
Skill : HSPU 10 min EMOM 1) # HSPU 2) 20-30 sec Top Of Pull Up Hold Conditioning : 3 Rounds 15 Cal Bike 12 SA KB Front Rack Lunges (24 /...

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