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

ראשון 22.2.26

Conditioning : From 10-1 Front Squat (60/40kg) 5 Strict Pull Ups Scale Up : Rx+ : Muscle Ups Rx++ : Burpees Muscle Ups Cardio : AMRAP 12Min 15/10 Cal Bike 20M Burpees Broad Jump 200M Run Finisher : 3-4 Rounds 10 Weighted Sit Ups 10 V-Ups

שישי 20.2.26

Conditioning : Part 1 : Every 2Min x 8 Rounds Odd : 200M Row + 10 Toes To Bar Even : 200M Run + 10 Dual KTB Front Squat Part 2 : 8 Rounds (20sec work / 40sec rest) Cal Bike /Ski / Shuttle Run Strength : Super Set x3 7 DB Curl (Bottom-Half) 7 DB Curl (Half-Top) 7 DB Curl (Full Range) Accumulate : Option A : 100 Single-Leg Split Squat Option B : 100 Single -Leg Romanian Deadlift STRONGMAN Every 2Min x20 1) 10 Daedlift + 20 Sec Deadlift Hold (Top) 2) 10 Push Press + 20 Sec Battl

חמישי 19.2.26

Strength : Bench Press 15-12-9-6 Last Set Drop Set : 7-7-7 Conditioning : Team OF 2 AMRAP 1Min x20 Rounds 3 Clean Squat (50/35kg) 2 Thrusters 1 Push Press 6 Hop Over Bar Scale Up : Rx+ : 60/40 Rx++ 70/45 ENDURANCE For Time 1000M Run 75 Goblet Lunges (12/8kg) 50 Pull Ups 25 Burpees 50 Pull Ups 25 Burpees 75 Goblet Lunges 1000M Run

רביעי 18.2.26

Skills : Power Snatch Strength : Every 2Min x 8 Sets Sets 1+2 ) 5 Power Snatch 3+4) 4 Power Snatch 5+6) 3 Power Snatch 7+8) 2 Power Snatch *Increase Weight Every Sets Conditioning : AMRAP 10Min 3 Wall Walk 4 Dual DB Hang Snatch (22.5/15kg) 5 Toes To Bar *Every Round Add +1 Rep To T2B Cash Out : 50 HR Push Ups

שלישי 17.2.26

Strength : 15Min To Find 5RM Of Weighted Pull Ups Conditioning : 4 Rounds 10 Pull Ups 10 Burpees - 500M Run - 3 Rounds 10 Pull Ups 10 Burpees - 500M Run - 2 Rounds 10 Pull Ups 10 Burpees -500M Run- 1 Round 10 Pull Ups 10 Burpees Scale Up : Work With Vest

שני 16.2.26

Strength: Back Squat 15-12-9-6 Last Set Drop Set 7-7-7 Conditioning: 3 Rounds AMRAP 6Min 30 Wall Ball (20/14lbs) 30 Box Jump 30 Sit Ups Rest 2Min between rounds *Pick up where you left off Scale Up: GHD Sit ups

ראשון 15.2.26

Strength 12Min To FInd Max Weight Of: 1 Power Clean 1 Hang Power Clean 1 Cluster Conditioning (open 20.1) 10 rounds for time of: 8 ground-to-overheads (43/29kg) 10 bar-facing burpees Accessories 3 Sets 10 DB Floor Press 2 Sets 15 Reverse Fly 1 Set 30 DB Triceps Ext. Rest 1min between rounds

שישי 13.2.26

Skills : Power Clean Strength : Power Clean 3-3-3-3-3 Conditioning : AMRAP 15Min 21 Pull Ups 21 Power Clean (30/20kg) -Rest 1Min- 18 Pull Ups 18 Power Clean (40/30kg) -Rest 1Min- 15 Pull Ups 15 Power Clean (50/35kg) -Rest 1Min- 12 Pull Ups 12 Power Clean (60/40kg) -Rest 1Min- 9 Pull Ups Max Reps Power Clean (70/45kg) Scale Up : Power Clean Men= 40-50-60-70-80kg Women= 30-35-40-45-50kg STRONGMAN Team Of 2 10 Rounds Partner 1 Work / Partner 2 Iso 1) 10 Bench Press / Push Up Hol

חמישי 12.2.26

Strength : Strict Handstand Push Ups 5-5-3-3 Conditioning : Every 3Min x5 100M Run 30 Double Under 15 Dual DB Squat (22.5/15kg) Strength : AMRAP 10Min (For Quality) 20M Single-Arm DB Overhead Farmer Carry (R) 20 DB Overhead Marches (R) 20M Single-Arm DB Overhead Farmer Carry (L) 20 Single-Arm DB Overhead Marches (L) 10 Single-Arm DB Shoulder Press ENDURANCE 14 Rounds 200M Run 10 Walking Lunges 5 Pull Ups 3 Burpees *Work With Vest

רביעי 11.2.26

Strength : Bent Over Row 15-12-9-6 Last Set Drop Set 7-7-7 Conditioning : Team Of 2 (Relay) 20 Rounds 5 Deadlift (100/70kg) 5 Hang Power Clean (60/40kg) 5 D-Ball Over Shoulder (50/40kg) *Every 3Min= 5 sync Burpees over bar *Start 5 sync Burpees over bar Scale Up: Rx+ : Hang Power Clean (70/45kg) Rx++ : D-Ball (60/50kg)

שלישי 10.2.26

Conditioning : (21.3 + 21.4) For Time (15Min) 15 front squats (43/30kg) 30 toes-to-bars 15 thrusters - Rest 1Min - 15 front squats 30 chest-to-bar pull-ups 15 thrusters -Rest 1Min- 15 front squats 30 bar muscle-ups 15 thrusters *Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 7min to Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Core : 2-4 Rounds 5 Weighted Hanging Knee Raises 10 Legs Lift Over DB 30 Rus

שני 9.2.26

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

ראשון 8.2.26

Strength : Bench Press 15-12-9-6 Last Set Drop Set 7-7-7 Conditioning : 5 Rounds 50 Double Under 30 V-Ups 10 Dual Devil Clean (22.5/15kg) 5 Dual DB Squat Scale Up : Convert Dual DB Squat To Dual DB Thrusters

שישי 6.2.26

Strength : Deadlift 15-12-9-6 Last Set Drop Set : 7-7-7 Conditioning : Every 2Min x8 10 Barbell Front Lunges (40/30kg) 20 V-Ups 30 Hop Over Bar STRONGMAN : 5 Rounds 40Work / 20Rest / 40Iso / 20 Rest 1) Push Press 2) Sledge Hammer 3) Zercher Squat 4) Bent Over Row *1Min Rest After Round Round 1 = D-Ball Bearhug Hold Round 2 = Wall Sit Round 3 = Plate Front Raise Hold Round 4 = Hollow Hold Round 5 = Deadlift Hold (Bottom Hold) Finisher : AMRAP 1Min Bench Press (40/25)

חמישי 5.2.26

Strength : Muscle Snatch 5-5-5-5 Scale Up : Power Snatch 3-3-3-3 Conditioning : For Time 80/64 Cal Row 80 Single-Arm DB Step Ups (22.5/15kg) 80 Single-Arm DB Clean & Jerks (22.5/15kg) *Every 2Min = 30 Double Under *Start with 30 double under *Partition however Scale Up: Rx+ : Convert Row To Bike Rx++ : Make 2 Rounds ENDURANCE : Emom 35min 1+2) 200m run + 10 Toes To Bar 3) 14 lunges 4+5) 15 Burprees pull ups

רביעי 4.2.26

Conditioning : AMRAP 25Min 500M Run 40m Sandbag Lunges (30/20kg) 30m Burpees Broad Jump 20 Toes To Bar 10 Dual DB Man Maker (22.5/15kg) Strength : 3 Rounds 10-15 GHD Back Ex. 10-15 GHD Sit Up

שלישי 3.2.26

Strength : Push Press 15-12-9-6 Last Set Drop Set : 7-7-7 Conditioning : Accumulate 30 Reps Of Each Exercise : (20Sec Work 10 Sec Rest) 30 Deadlift (80/60kg) 30 Power Clean (50/35kg) 30 Thrusters (43/28kg) Scale Up : Rx+ : Deadlift (90/65kg) Power Clean (60/40kg) Thrusters (52/35kg) Rx++: Deadlift (102/70kg) Power Clean (70/45kg) Thrusters (60/37.5)

שני 2.2.26

Skills : KTB Clean Squat Conditioning : From 1-10 Dual KTB Front Squat (20/10kg) 6 Shuttle Run -Rest 2Min- From 10-1 Strict Pull Ups 10/8 Cal Row -Rest 2Min- 21-15-9-6-3 HR Push Ups V-Ups

ראשון 1.2.26

Conditioning : (22.1) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches (22.5/15kg) 15 box jump-overs Cardio : EMOM 15Min 1)100M Run 2) 10 Burpees 3) 50 Double Under 4) 8 Cal Bike 5) Rest Scale Up : Add 2 Burpees + 5 Double Under + 2 Cal Bike Every Round

שישי 30.1.26

Strength : Weighted Push Ups 6-6-6-6 *Increase Weight Every Set Conditioning : 2 Rounds AMRAP 4Min 24/19 Cal Bike Max Box Jump Over AMRAP 4Min 32/24 Cal Row Max Hop Over Rower AMRAP 4Min 600M Run Max Double Unders Rest 2Min Between Rounds Scale Up : Rx+ : Cal Bike 32/24 ,Cal Row 36/30 Rx++ : 800M Run STRONGMAN Find RM1 For Front Squat Warm Up : 5-4-3-2 1-1-1 Super Set x4 10 DB Front Raise 10 DB Lat Raise Drop Set x2 Pull Over 12-10-8-4-2 Accumalte 3Min Unbroken KTB Front Rack