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 17.4.26

Strength : Every 2Min x8 ODD : 6 Close Grip Bench Press EVEN : 8 Bench Press (65%) Conditioning : For Time 100m DB Farmer Carry (30/22.5kg) 40 KTB Sumo DLHP 30/24 Cal Bike 20 Burpees Over Bar 10 Clusters (60/40kg) 20 Burpees Over Bar 30/24 Cal Bike 40 KTB Sumo DLHP 100m DB Farmer Carry (30/22.5kg) STRONGMAN Back Squat 5-3-5-3-5-3 Conditoning EMOM 10Min ODD : 5 Zercher Good Morrning EVEN : 40sec Front Rack Hold 2Min As Long As You Can Plank 1Min Rest EMOM 10Min ODD : 40 Russia

חמישי 16.4.26

Conditioning : 5 Rounds AMRAP 2Min 24 V-Ups Max Plank AMRAP 2Min 10 Dual DB Thrusters (22.5/15kg) Max Handstand Hold AMRAP 2Min 6 D-Ball Over Shoulder (60/40kg) Max D-Ball Bearhug Hold Scale Up : Rx+ : Convert V-Ups To GHD Sit Ups Rx++ : DB (25/17.5kg) / D-Ball (70/50kg) ENDURANCE Every 8:30Min x5 800 Row 30 Junping Lunges 30 Sit Ups 400M Run Max KTB Swings (32/24kg) Rest 30sec

רביעי 15.4.26

Strength : Every 2Min x8 ODD : 6 Sumo Deadlift EVEN : 8 Deadlift (65%) Conditioning : 5 Rounds 5 Front Squat (70/45kg) 5 Box Jump Directly Into... 5 Rounds 5 Front Squat 5 Burpees Over Bar

שלישי 14.4.26

Conditioning : EMOM 25Min 1) 100m Run 2) 3 Dual Devil Press (22.5/15kg) 3) 6 Step Up (Each Leg) 4) 9/7 Cal Row 5) 12 Toes To Bar Scale Up : Add 1 Rep Every 5Min After 25Min Complete : 500M Run 100 Double Under 50 Sit Ups

שני 13.4.26

Conditioning : Girl W.O.D Barbara 5 Rounds 3Min Rest 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squat

ראשון 12.4.26

Strength : EMOM 12Min ODD : 2 Muscle Snatch Even : 3 Hang Power Snatch Conditioning : 5-4-3-2-1 Bear Complex (60/40kg) 100m Run -Rest 1Min Scale Up : Rx+ : 70/45kg Rx++ : 80/50kg

שישי 10.4.26

Strength : EMOM 12Min 1 Clean Squat *Every 2Min Add Weight Conditioning : 9-6-3 Hang Power Clean (60/40kg) 100M Run Directly into 9-6-3 Hang Power Snatch (40/30kg) 100m Run Scale Up : Rx+ : Hang Power Clean (70/45kg) Rx++ : Hang Power Snatch (50/35kg) Finisher : 100m DB Single-Arm Farmer Carry (R) 50 DB Standing Oblique Crunch (R) 100m DB Single-Arm Farmer Carry (L) 50 DB Standing Oblique Crunch (L) Strength : Shoulder Press 5-3-5-3-5-3 Conditoning : EMOM 12Min ODD : 3 Deadli

חמישי 9.4.26

Strength : Every 2Min x8 ODD : 6 Front Squat EVEN : 8 Back Squat (65%) Conditioning : 50-40-30-20-10 Sit Ups 20-40-60-80-100 Double Under 3 Wall Walk ENDURANCE AMRAP 35Min 800m Run 30 Inverted Row 30 KTB Sumo DLHP (32/24kg)

שלישי 7.4.26

Conditioning : Buy In :1000m Run 2 Rounds 40 Pull Ups 80 Push Ups 130 Air Squat Cash Out : 1000m Run Scale Up : Work With Vest

שני 6.4.26

Conditioning : Team Of 2 (You Go I Go ) AMRAP 25Min Partner 1 : 10 Toes To Bar 15 Wall Ball (20/14lbs) 20 DB Snatch (22.5/15kg) *Partner 2 = Max Cal Bike Switch After Partner 1 Finish All Strength : 3-4 Rounds 30 DB Russian Twist 20 Leg Lift Over DB 10 Weighted Crunches

ראשון 5.4.26

Strength : Every 2Min x8 ODD : 5 Close Grip Bench Press EVEN : 7 Bench Press (65%) Conditioning : Every 4Min x4 20 Lateral Step Overs 20 HR Push Ups 20 KTB Swings In Time Remaining Max Plank

שישי 3.4.26

Skills : Kipping Pull Ups EMOM 4Min 20 Sec Hollow Rocks + 2 Attempt of kipping pull ups EMOM 4Min 20sec Arch Rocks + 2 Attempt of kipping pull ups EMOM 4Min 20sec Kipping + 2 Attempt of kipping pull ups Condtioning : AMRAP 30Min 5 Pull Ups 10 Push Ups 15 Air Squat *Start 500m Run *Every 6Min=500m Run Scale Up : Rx+ : Work With Vest Rx++ : Convert 500m Run To 600m Run STRONGMAN Strength : Back Squat 5-3-5-3-5-3 Conditoning : Emom 12Min ODD : 4 D-Ball Over Shoulder EVEN : 40Sec

רביעי 1.4.26

Conditioning : Team Of 2 W.O.D Part 1 – עבדות מצרים For Time 120 Front Squat (50/35kg) 120 Pull Ups 120 Toes To Bar *Partition however you like Part 2 – 10 המכות 10 Rounds 3 Bear Complex *Build Heavy *Full Rest Between Attempts Part 4 – הבריחה ממצרים For Time 1000m Run Together 100 Cal Row 80 Box Jump *Partition however you like Part 3 – המסע ללוחות הברית 10 Rounds (Relay) 40m Farmers Carry (32/24kg) 30m Sandbag Bear Hug Carry (50/40kg) 5 Sandbag Over Shoulder Cash Out : 10 W

שלישי 31.3.26

Strength : 12Min To Find 3RM Weighted Pull Ups Conditioning : EMOM 20Min 1|12 Dual DB Hang Clean (22.5/15kg) 2|14 KTB Swings (32/24kg) 3|16 Sit Ups 4|18 Jumping Lunges Scale Up : ADD 1 Rep & 2 Rep On Lunges Every 4Min

שני 30.3.26

Strength : Every 2Min x8 ODD : 5 Sumo Deadlift EVEN : 7 Deadlift (65%) Conditioning : From 7-1 Deadlift (100/70kg) 10 Burpees Over Bar 12/10 Cal Bike

ראשון 29.3.26

Strength : Every 2min x5 Rounds 2 Hang Power Clean 2 Thrusters 1 Clusters *Increase Weight Every Round Conditioning : For Time 40 HR Push Ups 30 V-Ups 15 Wall Walk 30 V-Ups 40 HR Push Ups Scale Up : Rx+ : Convert V-Ups To GHD Sit Ups Rx++ : Convert HR Push Ups TO Ring Dips

שישי 27.3.26

Strength : Clean Complex EMOM 5Min 2 Clean High Pull + 1 Hang Power Clean EMOM 5Min 2 Clean High Pull + 1 Power Clean EMOM 5min 2 Clean High Pull + 1 Clean Squat Conditioning : Every 2Min x10 Rounds ODD : 100m Single-Arm Farmer Carry + Max Shuttle Runs EVEN : 50M D-Ball Bearhug Carry + Max Sit Ups Strongman : Super Set x6 4 Shoulder Press 8 Push Press 30m Sled Foward Drag x6 AMRAP 10Min 50M Single-Arm KTB Front Rack Carry (L) 5 Single-Arm KTB Front Squat 50M Single-Arm KTB Fr

חמישי 26.3.26

Conditioning : For Time: Buy In 1600m Run Then, 5 Rounds : 25 Push Ups 20 Goblet Squat (20/12kg) 15 Pull Ups 10 Burpees Cash Out :1600m Run Scale Up : Rx : 24/16kg Rx+ :Work With Vest ENDURANCE For Time 20 Deadlifts (125/84 kg) 400 meter Run 20 American Kettlebell Swings (32/24 kg) 400 meter Run 20 Overhead Squats (52/34 kg) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps 400 meter Run 20 Dumbbell Squat Cleans (20/15 kg) 400 meter Ru

רביעי 25.3.26

Conditioning : For Time 24/19 Cal Bike 3 Rounds 5 Deadlift (100/70kg) 10 Box Jump 24/19 Cal Bike 5 Hang Power Clean (70/50kg) 10 Box Jump 24/19 Cal Bike 3 Rounds 5 Shoulder To Overhead (60/45kg) 10 Box Jump Strength : 3-4 Rounds 10 Incline Dual DB Bench Press 10 Supported Single-Arm DB Row (R) 10 Supported Single-Arm DB Row (L)

שלישי 24.3.26

Strength : Every 2Min x8 ODD : 5 Front Squat EVEN : 7 Back Squat (65%) Conditioning : 4 Rounds AMRAP 3Min 20 Lunges 30/24 Cal Row 20 KTB Swings (32/24kg) *Rest 2Min *Pick Up Where You Left Off