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

חמישי 29.1.26

Strength : Bent Over Row 15-12-9-6 Last Set Drop Set 7-7-7 Conditioning : EMOM 20Min 1) 10/8 Cal Skierg 2) 20 KTB Swings (32/24kg) 3) 100M Run 4) 20 Sandbag Lunges (30/20kg) 5) 40sec Russian Twist Scale Up : Add 2 reps & cal every set ENDURANCE Hero W.O.D Zeus 3 Rounds For Time 30 Wall Ball Shots (20/14lbs) 30 Sumo Deadlift High-Pull (35/24) 30 Box Jump 30 Push Presses (35/24 kg) 30 calorie Row 30 Push-Ups 10 Back Squats (Bodyweight) Beginner: 50-60 minutes Intermediate: 40-5

רביעי 28.1.26

Strength : Power Clean 3-3-3-3 Conditioning : For Time 70 Floor Press (60/40kg) 70 DB Snatch (22.5/15kg) 70 Weighted Sit Ups (25/20kg) 70 Plate Ground To Overhead (25/20kg) Scale Up : Rx+ : Floor Press (70/45kg) Rx++ : DB Snatch (25/17.5)

שלישי 27.1.26

Conditioning : (Open 23.1) Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots (20/14lbs) 30 cleans (61/43kg) 20 Burpees Pull Ups Scale Up : Rx+ : Bar Muscle Ups Rx++ : Ring Muscle Ups Strength : Drop Set x2 10-10-10 Pull Over

שני 26.1.26

Strength : Back Squat 15-12-9-6 Last Set Drop Set 7-7-7 Conditioning : AMRAP 25Min Team Of 2 (Round / Round) 10 Hop Over Sandbag 6 Sandbag Over Shoulder (50/40kg) 4 Sandbag Bearhug Carry (10m=1) 2 Wall Walk Scale Up : Rx+ : 60/50kg Rx++ : 70/60kg

ראשון 25.1.26

Strength : EMOM 6Min 5 Clean Pull EMOM 6Min 4 Power Clean EMOM 6Min 3 Clean Squat Conditioning : 21-15-9 Thrusters (43/28kg) Burpees Over Bar Pull Ups

שישי 23.1.26

Strength : 4 Rounds 3 Muscle Snatch 2 Behind The Neck Push Press 1 Overhead Squat Conditioning : AMRAP 6Min 7 Deadlift (50/35kg) 7 Hang Power Snatch 7 Push Jerk AMRAP 6Min 14 Single-Arm DB Clean (22.5/15kg) 14 Single-Arm DB Press 14 Single-Arm DB Overhead Squat ARMAP 6Min 21 Double Under 21 Pull Ups 21 Roll Ups Rest 1Min Between AMRAP STRONGMAN Find RM1 For Push Press Warm Up : 5-4-3-2 1-1-1 Super Set x4 10 DB Bench Press 10 DB Fly Drop Set x2 Deadlift 12-10-8-6-4 Accumalte 2

חמישי 22.1.26

Conditioning : 3 Rounds 55 Sit Ups 24/16 Cal Bike 55 Sandbag Lunges (30/20kg) 24/16 Cal Row 55 HR Push Ups Scale Up : Rx+ : Weighted Sit Ups 20/15kg Rx++ : 4 Round Time Cap - 36min Strength : Drop Set x2 10-10-10 DB Ext. ENDURANCE Every 10Min x 3 30 Cal Row 30 Dual DB Squat (22.5kg) 30 Burpees 30 Push Press (35kg)

רביעי 21.1.26

Strength : Deadlift 15-12-9-6 Last Set Drop Set : 7-7-7 Conditioning : 21-15-9 Box Jump Over Dual DB Clean (22.5/15kg) 50 Mountain Climbers Cash Out : 21-15-9 Cal Row Burpees Over DB Scale Up : Convert Row To Bike

שלישי 20.1.26

Conditioning : AMRAP 30Min 20 Wall Walk 40 V-Ups 60 Wall Ball (20/14lbs) 80 KTB Swings (24/16kg) Every 3Min = 200M Run *Start With 200M Run Scale Up : Rx+ : KTB Swings 32/16kg Rx++ : Convert V-Ups To Toes To Bar

שני 19.1.26

Strength : Weighted Pull Ups 5-4-3-2-1 Increase Weight Every Set Conditioning : Every 3 Min x7 5 Clusters (60/40kg) 2 Front Squat 2 Push Press 5 Burpees Over Bar Scale Up: Rx+ : 70/45 kg Rx 75/47.5 kg

ראשון 18.1.26

Strength : Bench Press 15-12-9-6 Last Set Drop Set : 7-7-7 Conditioning : (24.1) For time: 21 dumbbell snatches, arm 1 (22.5/15kg) 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell

שישי 16.1.26

Strength : Back Squat 15-12-9-6 Conditioning : Team Of 3 : EMOM 18Min Every Min Switch 210 Push Ups 120 Cal Ski Erg 210 Goblet Squat (32/24kg) 120 Shuttle Runs STRONGMAN Find RM1 For Deadlift Warm Up : 5-4-3-2 1-1-1 Super Set x4 10 Dual DB Squat 10 Hip Thrust Drop Set x2 DB Ext. 12-10-8-6-4 Accumulate 3Min Unbroken Sled Bear Walk

חמישי 15.1.26

Conditioning : Part 1 : EMOM 12Min 1) 8 Deadlift 2) 8 Bench Press 3) 8 Strict Toes To Bar -2Min Rest- Part 2 : 3 Rounds 15 Barbell Sumo DLHP 12 Sit Ups 9/7 Cal Bike Finisher : For Time 1000m Total Row / SkiErg / Run Partition however you like ENDURANCE 4 Rounds 10 Burpees 200M Run 300M Row 400M Bike Directly Into 10 Rounds 10 Wall Ball (20/14lbs) 10 Barbell Somu DL HP (35Kg) 10 Box Jump

רביעי 14.1.26

Conditioning : For Time 700M/600M Row 100m Dual DB Farmer Carry (22.5/15kg) 700M/600M Row 80 Mountine Climbers 700M/600M Row 60 Air Squat 700M/600M Row 40 KTB Swings (32/24kg) 700M/600M Row 20 Handstand Push Ups Strength : Drop Set x2 8-8-8 Dual DB Hammer

שלישי 13.1.26

Strength : Bent Over Row 15-12-9-6 Conditioning : Every 6Min x4 300M Run 30 Step Up 20 Push Ups 70 Double Under In the remaining time Plank Scale Up : Rx+ : 100 Double Under Rx++ : Step Up With Sandbag (30/20kg)

שני 12.1.25

Strength : Clean Complex (Unbroken Set) 4 Rounds 3 Hang Power Clean 3 Power Clean 3 Clean Squat *Increase Weight Every Set Conditioning : 20 -18-16...2 - Front Rack Lunges (30/20kg) 10 V-Ups Scale Up: Rx+ : 40/25kg Rx++ : Convert V-Ups To GHD Sit Ups

ראשון 11.1.26

Conditioning : (Open 24.3) 5 rounds of: 10 Thrusters (43/29 kg) 10 Chest To Bar Rest 1 minute, then: 5 rounds of: 7 Thrusters (61/43kg) 7 Bar Muscle Ups Cardio : EMOM 15Min 1) 10/8 Cal Ski 2) 10/8 Cal Bike 3) 10 Burpees 4) 5 Shuttle Run 5) Rest

שישי 9.1.26

Strength : Split Jerk 3-3-3-3-3 Conditioning : AMRAP 5Min 28 HR Push Ups 28 Jumping Lunges 28 Double Unders AMRAP 5Min 28 Sit Ups 28 Step Up 28 Mountain Climbers AMRAP 5Min 28 Pull Ups 28 DB Sntach (22.5/15kg) 28 Hop Over DB *Rest 2min between AMRAP Scale Up : Rx+ : DB Goblet Lunges (22.5/15kg) Rx++ : Single-Arm DB Step Up (22.5/15kg) STRONGMAN Find RM 1 For Bench Press Warm Up : 5-4-3-2 1-1-1 Super Set x4 10 Bent Over Row 10 Pull Over Drop Set x2 Dual Front KTB Lunges 12-10-

חמישי 8.1.25

Strength : Every 2Min x 6 Set 1 :5 Power Clean (70%) Set 2 :4 Power Clean (80%) Set 3 :3 Power Clean (90%) Set 4 :2 Power Clean (95%) Set 5 :1 Power Clean (100%) Set 6 :1 Power Clean (103%) Conditioning : 5-4-3-2-1 Hang Power Clean (70%) 30M D-Ball Bear Hug Carry (50/30kg) -Rest 2Min- 1-2-3-4-5 Power Clean (80%) 30M D-Ball Bear Hug Carry (50/30kg) Scale Up : Rx+ : D-Ball 60/40kg Rx++ : Hang Power Clean 80% / Power Clean 90% ENDURANCE AMRAP 35min 30 Dual DB Push Press (15Kg)