האימון היומי

WOD

Skills :

Row - complete 900m Row

100m Legs + 100m Back + Row + 100m Full Row

Conditioning :

For Time :

50-40-30-20-10 Cal Row

25-20-15-10-5 Burpees Box Jump Over

10-8-6-4-2 Wall Walks

Women Row : 40-32-24-16-8

Scale Up :

Convert Row To Bike

שני 9.2.26

אימונים אחרונים

חיפוש

שלישי 2.8.22

Strength : Cluster 6-5-4-3-2-1 *Increase Weight Every Round Codnitioning : AMRAP 16min 400m Run 21 OH Squat 15 Pull Up 9 Burpees Box Jump

שני 1.8.22

Strength : 5 Round 5 DL 10-15 GHD Sit Up Conditioning : For Time: 400m Run 60 Single Dumbbell Box Step-ups 40 Single Dumbbell Clean and...

ראשון 31.7.22

Strength : EMOM 5 4-8 Strict HSPU EMOM 5 6-10 Strict Chest To Bar Conditioning : 5 Round 30 Russian Twist 20 Wall Ball 10 Cal Row

שישי 29.7.22

Conditioning : Team Of 2 40 Rounds Partner 1 3 Deadlift 2 Hang Power Clean 1 Thruster RX : 60 / 40 Partner 2 Hold L - Hang

חמישי 28.7.22

Strength : Curtis P 4 - 4 - 3 - 3 - 2 - 2 Condtioning : E2MOM Until Failer (20min time cap) 10 Burpees 8 Wall Ball *ADD 2 Reps On Wall...

רביעי 27.7.22

Strength & Skills : 20 Turkish Get Up (10/10) Accumulate 25 Strict Weighted Pull Up Condtioning : AMRAP 15Min 20 DB Snatch (L) 20 Weight...

שלישי 26.7.22

Strength : EMOM 12Min ODD : 3 Power Snatch EVEN : 5 OH Squat Condtioning : Buy In : 50 KTB Plank Taps 3 Round Of : 15 KTB Sumo DL 15 KTB...

שני 25.7.22

Strength : Bear Complex 5 - 5 - 5 - 5 Condtioning : 10 Rounds 5 Strict Pull Ups 10 Jumping Lunges 15 V -Ups 100m Run Endurance 20:00 /...

ראשון 24.7.22

Strength : Bench Press 10 - 8 - 6 - 6 - 5 - 5 Betweeen Set Max Push Ups Condtioning : From 1 - 10 Thrusters Burpees Over Bar 1 Wall Walk

חמישי 21.7.22

Strength : Skills Pistol Squat EMOM 10Min ODD : 10 Pistol Squat (R/L) Even : 40sec Max Pull Up Condtioning : Cash In : 20 Burpees...

שישי 22.7.22

Condtioning : Hero W.O.D “JOHN WILLIAMSON” Emom 6Min 10 Pull Ups EMOM 6Min 5 Squat Clean (70Kg / 47Kg) EMOM 6Min 10 Toes To Bar EMOM 6Min...

רביעי 20.7.22

Skills : Double Unders Strength : EMOM 10Min ODD : 40 Sec Double Unders Even : 6 Front Rack Lunges Condtioning : Buy In : 1Min Wall Sit...

שלישי 19.7.22

Strength : Heavy Power Clean 3-2-2-1-1 *Rest 1:30-2:00 Between Sets Condtioning : AMRAP 15Min 1200m Run (400X3) In Time Remaining 2 HR...

שני 18.7.22

Strength : Daedlift 10 - 8 - 8 - 6 - 6 - 5 - 5 Conditioning : Every 2Min x5 (10Min) 60 Double Unders + 10 Push Press (60 / 45) Every 2Min...

ראשון 17.7.22

Strength : E2MOM X 5 10 Box Step Up (5/5) Max HSPU *1min Rest Between E2MOM Condtioning : 30 Floor Press 200m run 30 toes to bar 200m run...

שישי 15.7.22

Strength : 5-4-3-2-1 Man Maker Wall Walk *Increase Weight Every Round Conditioning : Team Of 2 3 Round 400m Run (as a Team) 15 Synchro...

חמישי 14.7.22

Strength : Emom 12Min 1| 12 Back Squat 2| 6 Push Press 3| Rest Condtioning : For Time 50 Push Ups 40 V- Ups 30 1Arm KTB Swings (Right) 20...

רביעי 13.7.22

Strength : Gymnastic 4 Round Super Set 5-10 Strict T2B + 20-30 sec Hold L Hang Lift Over Head Squat 5-4-3-2-1 Condtioning : 21-15-9 Cal...

שלישי 12.7.22

Strength : Gymnastic EMOM 8min ODD : 6-10 Strict Pull Up EVEN : 6-10 Strict Ring Dips Lift EMOM 5min 3-5 Thrusters (Try To Find 3 RM)...

שני 11.7.22

Strength : E2MOM 12min 4 Curtis P Curtis P : Power Clean 2 Lunges Push Press Condtioning : 3 Round 400m Row / 800m Bike 21 Box Jump Over...