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

שני 23.3.26

Conditioning : 4 Rounds 20 Single-Arm Hang DB Clean & Jerk 15 Toes To Bar *Cardio Movement Round 1 = 50/40 Cal Row Round 2 = 50/40 Cal Skierg Round 3 = 42/34 Cal Bike Round 4 = 800M Run

ראשון 22.3.25

Strength : Weighted Push Ups 5-5-5-5-5 Conditioning : 30 Wall Ball (20/14lbs) 15 Burpees 15 Box Jump Over 15 Sit Ups -1Min Rest- 20 Wall Ball 15 Burpees 15 Box Jump Over 15 Sit Ups -1Min Rest- 10 Wall Ball 15 Burpees 15 Box Jump Over 15 Sit Ups Scale Up : Add 40 Wall Ball + 15 Burpees + 15 Box Jump + 15 Sit Ups

שישי 20.3.25

Strength : Every 2Min x8 4 Sumo Deadlift 6 Deadlift (65%) Conditioning : AMRAP 25Min 60 Double Under 30 Wall Ball 20/16 Cal Bike 10 Burpees STRONGMAN Super Set x6 4 Sumo Deadlift 8 Deadlift 6-8 Sled Pull x6 AMRAP 10Min 50m Pizze Plate Carry 30sec Pinch Plate Hold Super Set x4 10 Dual DB Lat Raise 10 Dual DB Upright Row Finisher : Option A : 50 Banded Pull Apart Option B : 50 Banded Hip Thrust

חמישי 19.3.26

Strength : Every 2Min x6 3 Hang Power Snatch 5 Overhead Squat Conditioning : 5 Rounds 9-15-21-15-9 Toes To Bar Box Jump American KTB Swings (32/24kg) 3 Wall Walk ENDURANCE AMRAP 30Min 400M Run 10 Deadlift (125/84kg) 20 KTB Swings (32/24kg) 10 Chest To Bar 20 Plate Overhead Lunges 10 Burpees Box Jump 800M Row

רביעי 18.3.26

Skills : Kipping Pull Ups EMOM 5Min 25sec Hollow Rocks EMOM 5Min 25sec Arch Rocks EMOM 5Min 20sec Kipping + 1 Attempt of kipping pull ups Conditioning : 3 Rounds 10 Pull Ups 20 Push Ups 30 Air Squats 200m Run Then, Immediately: 3 Rounds 5 Bench Press (70/kg45kg) 10 Front Squat (50kg/35kg) 15 Deadlift (50kg/35kg) 200m Run Scale Up : Rx : Work With Vest Rx+ : Bench Press (80/50kg) Front Squat + Deadlift (60/40kg)

שלישי 17.3.26

Conditioning : (Open 26.3) For time: 2 rounds of: 12 burpees over the bar 12 cleans (43/29kg) 12 burpees over the bar 12 thrusters 2 rounds of: 12 burpees over the bar 12 cleans (53/34kg) 12 burpees over the bar 12 thrusters 2 rounds of: 12 burpees over the bar 12 cleans (61/38kg) 12 burpees over the bar 12 thrusters Strength : 3-4 Rounds 5 Toes To Bar 10 Barbell Rollout 30 Sec Hollow Hold

שני 16.3.26

Strength : Every 2Min x8 ODD : 4 Close Grip Bench Press EVEN : 6 Bench Press (65%) Conditioning : 5 Rounds 400m Run 20 DB Snatch (22.5/15kg) 15 V-Ups 10 Hang Power Clean (60/45kg)

ראשון 15.3.26

Conditioning : Team Of 2 (Relay) 20 Rounds 4 Deadlift (100/70kg) 6 Back Squat (70/50kg) 8 D-Ball Bearhug Lunges (50/40kg) Cash Out : 38 Push Ups sync 39 Jump Squat sync Scale Up : Rx+ : Deadlift 120/80kg Rx++ : D-Ball 60/50Kg Strength : 3-4 Rounds 10 DB Row 1Min Wall Sit Marches

שישי 13.3.26

Conditioning : Every 10Min x 4 Rounds From 0-4 - 500M Run From 4-6 - 40 Russian Twist From 6-8 - 30 KTB Swings From 8-9 - Max Reps (Rounds) From 9-10 - Rest From 8-9 Round 1 = Cal Bike Round 2 = Cal Row Round 3 = Cal Ski Round 4 = Mountain Climbers Strength : 6 Rounds 8 Weighted Knee Raises 8 Knee Raises STRONGMAN

חמישי 12.3.26

Strength : Every 2Min x8 ODD : 4 Front Squat EVEN : 6 Back Squat (65%) Conditioning : AMRAP 16Min 20 Sandbag Bearhug Lunges (40/30kg) 10/8 Cal Bike 30 Hop Over Sandbag INDURANCE For Time 7 Rounds 5 Overhead Squat (52/34kg) 5 Burpees Over Bar -400M Run- 7 Rounds 5 Chest To Bar 5 Dual DB Clean -400M Run- 7 Rounds 5 American KTB Swings (32/24kg) 5 Box Jump -400M Run-

רביעי 11.3.26

Strength : 4 Rounds 5 Muscle Snatch 5 Behind The Neck Push Press 5 Overhead Squat *Unbroken Set Conditioning : 15 Rounds 4 Bench Press (50/35kg) 8 Goblet Squat (32/24kg) 10 Sit Ups *Every 3Min = 5 Burpees Over KTB Start with 5 burpees Scale Up : Rx+ : Convert Sit Ups To GHD Sit Ups Rx++ : Bench Press 60/40kg

שלישי 10.3.26

Conditioning : For Time : 24m DB overhead walking lunge (22.5/15kg) 20 alternating dumbbell snatches 20 pull-ups 24m DB overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 24m DB overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time Cap - 15min

שני 9.3.26

Strength : Part A 10Min To Find Heavy 1 Hang Power Clean Conditioning : 21-18-15-12 Hang Power Clean (70% From Part A) 200M Run Accessories: 4 Rounds 8 Dual DB Triceps Kickback 8 Dual DB Curl

ראשון 8.3.26

Skills : Kipping Pull Ups EMOM 6Min 20 Sec Hollow Rocks EMOM 6Min 20sec Arch Rocks EMOM 6Min 20sec Kipping Conditioning : For Time 400 meter Run Then, 5 Rounds : 10 Pull-Ups 20 Push-Ups 30 Air Squats Then, complete: 400 meter Run Scale Up : Rx : Do It Chipper (50 Pull Ups, 100 Push Ups, 150 Air Squat) Rx+ : ADD Vest + 800M Run Core : 3 Rounds 10 Knee Raises 30 Russian Twist

שישי 6.3.26

Conditioning : Open 26.1 For time : (t.c - 12min) 20 wall-ball shots (20/14lbs) 18 box jump-overs (24/20'') 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Strength : 6 Rounds 8 Weighted Sit Ups 8 DB Side Crunches (R) 8 DB Side Crunches (L) Strongman Super Set x6 4 Back Squat 8 Front Squat Sled

שישי 27.2.26

Strength : Deadlift 15-12-9-6 Last Set Drop Set : 7-7-7 Conditioning : Team Of 2 (Relay) 14 Rounds 5 Push Press (60/40kg) 10 Alt. DB Snatch (22.5/15kg) Scale Up : Rx+ : 70/45kg Rx++ : DB 32/22.5kg Tabata : Russian Twist STRONGMAN Team Of 2 4 Rounds 40w-20-40iso-1:20rest 1) Sled backward Drag 2) Plate Pinch Carry 3) Sandbag Zercher Squat 4) Bent Over Row Round 1 = Plank Round 2 = Wall Sit Round 3 = Dead Hang Round 4 = Barbell Over Head Hold Finisher : AMRAP 1Min Deadlift (100/

חמישי 26.2.26

Strength : Power Clean 2-2-2-2-2 Rest 1:30-2:30 Conditioning : 5 Rounds 500m/400 Row 10 Pull Ups 20 Alt. Hang DB Clean (22.5/15kg) ENDURANCE Hero W.O.D “René” 7 Rounds for Time 400 meter Run 21 Walking Lunges 15 Pull-Ups 9 Burpees Wear a Weight Vest (20/14 lb)

רביעי 25.2.26

Conditioning : For Time 1000m Run 10 Burpees Over Bar 20 Box Jump Over (24/20inch) 30 Toes To Bar 40/32 Cal Bike 30 Toes To Bar 20 Box Jump Over 10 Burpees Over Bar 1000m Run Scale Up : 30/24inch Box Jump Strength : AMRAP 10Min (For Quality) 20m Sandbag Bearhug 10 Good Morrning 20m Sandbag Bearhug 5 Sandbag Over Shoulder

שלישי 24.2.26

Strength : Bent Over Row 15-12-9-6 Last Set Drop Set 7-7-7 Conditioning : EMOM 15Min 1) 12/9 Cal Row 2) 15 Wall Ball 3) 17 Sit Ups After 15Min Complete 1 Round of : 40/32 Cal Row 40 Wall Ball 40 Sit Ups

שני 23.2.26

Strength : 4 Rounds 3 Push Press 2 Power Jerk 1 Split Jerk *Increase weight every set Conditioning : AMRAP 5Min x4 Rounds 20 HR Push Ups 20 *ODD : Front Rack Lunges (40/30) / EVEN : KTB Swings (32/24kg) 50 Double Under **Rest 1Min between AMRAP **Pick up where you left off