האימון היומי

WOD

Strength : 4 Round - Super Set

12 Bent Over Row

12 DB Curl

Conditioning :

For Time

30 Dual Devil Press (22.5 /15)

2000M Men / 1800 Women Row / 1600M Run / 100Cal (M) 80Cal (W) Bike

300M D-Ball Hug Carry

*Partition However

Double Under Accessories: (Week 2)

Weight Calf Raises

10-10-10-10

ADD 5 Kilo From Week 1

רביעי 15.1.25

אימונים אחרונים

חיפוש

שני 23.12.24

Strength : 3 Rounds 6-10 Push Up 6-10 Incline Push Up 6-10 Decline Push Up Rest 1:00 - 2:00Min Conditoning : AMRAP 9Min 10 Alt. DB Snatch...

ראשון 22.12.24

Strength : Super Set x4 8-12 Pull Over 8-12 DB Row Conditoning : EMOM 20Min 1) 20 Goblet Lunges 2) 10/8 Cal Bike (M/W) 3) 20 V- Ups 4) 12...

שישי 20.12.12

Strength : Handstand Walk 10Min To Complete 75M Handstand Walk *Every Break 100M Run Option B : In Pair Complete Toghter 200m High...

חמישי 19.12.24

Strength : Bench Press Warm Up Set 8-6-4 Drop Set x2 2-4-6-8 Conditoning : Every 3Min x5 10/8 Cal Row (M/W) 5 1Arm DB Cluster 5 1Arm...

רביעי 17.12.24

Part 1 - Core Workout & Cardio 10 Rounds - Team Of 2 ( You Go I Go) 200M Row 15M D-Ball Hug Carry 15M Broad Jump Burpees *Switch After...

שלישי 16.2.24

Strength : Emom 8Min ODD : 6 Back Rack Lunges EVEN : 10 Strict Pull Up Scale Up : Chest To Bar Conditioning : 10 Rounds 3 Wall Walk 8...

שני 16.12.24

Strength : 3 Round 5 Clean Pull 3 Round 4 Hang Power Clean 3 Round 3 Power Clean *Rest 1:30-2:00Min Between Sets Conditoning : Every...

ראשון 15.12.24

Strength : Super Sets X 4 8-10 Bent Over Row 10 GHD Back Ex *Rest As Needed Condtioning : 1 Round 24 Atomic Sit Ups 24 Dual DB Squat 24...

שישי 13.12.24

Condtioning : -500M Run- 3 Rounds 21 Cal Row 15-12-9 Toes To Bar 9 Power Snatch (40/30) 6 Muscle Ups -500M Run- 3 Rounds 21 Cal Row...

חמישי 12.12.24

Strength : Weighted Pull Ups Max Reps x5 *Every Set Increase Weight *Try To Aim More Then 5 Reps Condtioning : As Fast As Possible 80...

רביעי 11.12.24

Strength : Back Squat 5-5-5-5-5 Rest 1:30-2:00 Condtioning : 15-12-9 Power Clean (60/40) 100M Run Shoulder To Over Head 100M Run Finisher...

שלישי 10.12.24

Strength : 3-4 Round 15M DB Farm Walk 10 DB Deadlift 15M DB Farm Walk 10 DB Deadlift Condtioning : part 1 - From 1-10 Devil Press 30...

שני 9.12.24

Strength : Super Set x4 16 Gorilla Row 6 Reverse Fly 15 DB Curl Condtioning : AMRAP 6 X 2 6 KTB Swing 1 ARM 6 KTB Push Press 1 ARM 6 KTB...

ראשון 8.12.24

Strength : Clean Squat 5-4-3-2-1 Conditioning : 7 Rounds 9 Hang Power Clean 6 Thruster 30 Double Unders *Rest 30sec Rx - 42.5/30 Kg

חמישי 5.12.24

Conditioning: (32 mins) Every 8:00 x 4 Rounds 800m Run 12 Pull Ups 36 KBS (24/16) *תזכורת - מחר יום שישי 6.12.24 לא יתקיימו אימונים...

רביעי 4.12.24

Strength: (8 mins) 8 min AMRAP Teams of Two I GO U GO Accumulate as many Ball OTS as possible Switch Every 4-6 Reps P2 = Suitcase Hold...

שלישי 3.12.24

Strength: Split Jerk 3 Reps x 3 Sets 2 Reps x 2 Sets 1 Rep Max Weight x 2 Sets Conditioning: Every 2:00 x 6 Rounds 1 Power Clean (70/50)...

שני 2.12.24

Strength: Every 1:30 x 6 Sets 10 Deficit Alt. Reverse Lunges 8 Alt. Renegade Row Conditioning: 4 Rounds 500m Row 12 T2B 20 Suitcase Step...

ראשון 1.12.24

Strength : DL 10:00 to Build to a Heavy 2RM Rest 1:00 and Reduce weight by 50% Then, 4 min EMOM 8 Reps Conditioning : 2 Rounds 100 D.U 20...

שישי 29.11.24

Conditioning : 2 Rounds 300m Run 30 Dual DB Thrusters (17.5 x 2 / 12.5 x 2) 5 M.U 1:00 Rest 2 Rounds 20 Cal Row 20 Dual DB Devil Press 10...