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

חמישי 28.11.24

Strength : 3 Sets 8 + 8 Single Arm Ring Row 20sec + 20sec Single Arm Ring Plank Conditioning : " NANCY " 5 Rounds 400m Run 15 OH Squats...

רביעי 27.11.24

Strength : Bench Press Warm Up Sets 8-8 Working Sets 6-6-4-4 Build up to 70% of 1RM Conditioning : 10 Rounds 7 T2B 5 Hang Power Clean...

שלישי 26.11.24

Strength : Back Squat 5-5-5-5-5 Build Weight Across Conditioning: 4 Rounds 21 Sit Ups 15 Wall Ball 12-9-6-3 DL (50%-60%-70%-80%) increase...

שני 25.11.24

Strength : Strict Press 5-3-1-5-3-1 Rest 1:30-2:00 Betweem Sets Conditioning : 15 min AMRAP 10 Suitcase Step Up Over (25 / 17.5) 8 Burpee...

ראשון 24.11.24

Strength : 4 Set 10 + 10 Single Leg DL 40m Farmer Carry Conditioning: 21 min EMOM 1) 40 D.U 2) 8-10 Pull Ups 3) 5 Squat Clean (60/40)

שישי 22.11.24

Conditioning : "KELLY" 5 Rounds For Time 400m Run 30 Box Jumps 30 Wall Ball Strongman Strength : Push Press 6-6-6-6-6-6-6 Super Set x4...

חמישי 21.11.24

Strength : 15 min to find a heavy Complex 1 Clean Pull 1 Power Clean 1 Hang Squat Clean Conditioning : 20 min AMRAP 200m Run 4 M.U 6...

רביעי 20.11.24

Strength : 4 Sets 12 BB Upright Row 8-12 BB Bicep Curls Rest 1:30 Between Sets Conditioning : 20 min EMOM 1) 4 Ball OTS (60/40) 2) 5 Back...

שלישי 19.11.24

Strength : DL 8-8-6-6-4-4 Conditioning : 21-15-9 Dual DB Squats (25/17.5) T2B Cal Row 100m Farmer Carry

שני 18.11.24

Strength : 8 min EMOM 6-12 Ring Dips Conditioning : For Time 50 D.U 40 Wall Ball 30 Box Jump Over 20 BB G2OH (50/35) 10 Burpee Pull Up 20...

ראשון 17.11.24

Conditioning : 25 min AMRAP 5-10-15-20... AKBS (24/16) KB OH Lunges V-Ups HSPU *Every 5:00= 400m Run COOLDOWN

שישי 15.11.24

Strength : Every 1:30 x 2 Sets 4 Clean Pull Every 1:30 x 3 Sets 2 Power Clean 2 Push Jerk Every 1:30 x 3 Sets 1 Power Clean 1 Jerk (Power...

חמישי 14.11.24

Strength : 5 Sets 10-10-10-8-8 Dual DB Bench Press 20-30 sec Copenhagen Plank Per Side After Each Set Conditioning : 3 Rounds 20 Dual DB...

רביעי 13.11.24

Strength: 3 Sets 4 Pause Front Squat (3 sec pause) Increase Weight Every Set 3 Sets 5 Front Squats Same Weight Across Conditioning :...

שלישי 12.11.24

Strength : 10 min EMOM 1) 6-8 Alt. Pistol Squat 2) 20 HS/Pike Shoulder Taps / HS Plate Walk Conditioning : 3 Rounds 200m Run 21 Pull Ups...

שני 11.11.24

Conditioning : 5 Rounds 15 Cal Bike 10 Air Squats 4 Rounds 250m Row 12 Alt. DB Snatch (22.5 / 15) 3 Rounds 36 D.U 12 Burpees Over DB...

ראשון 10.11.24

Strength : DL 10 mins to find a heavy 3 reps Then, 5 min EMOM 3 Reps Hollow Rock in Time Remaining Conditioning : "ISABEL" For Time 30...

שישי 8.11.24

Conditioning : 6 Rounds 12 Burpees 9 Pull Ups 6 W. Step Up Over (17.5 x 2 / 12.5 x 2) 3 Man Maker After Rounds 1, 3, 5 = 300m Run After...

חמישי 7.11.24

Strength : 3 Sets 4 Tempo Back Squat Increase Weight Every Set 3 Sets 5 Back Squats Same Weight Across Conditioning : 6 Rounds 8 Hang...

רביעי 6.11.24

Skill : M.U 8 min EMOM # M.U - Choose a # of Reps - Choose a Progression Conditioning : 12 min AFAP- As Far As Possible 2-4-6-8-10... Alt...