האימון היומי

WOD

Strength :

Bench Press

5-4-3-2-1

Option B :

5-5-5-5-5

Conditioning :

50-40-30-20-10 Push Ups

10-20-30-40-50 Single-Arm DB Hang Clean (22.5/15kg)

Scale Up :

Rx : Work With Vest

Rx+ : DB 25/17.5 kg

ENDURANCE 10 Rounds

400M Run

15 KTB Swings

15 Pull Ups

חמישי 13.3.25

אימונים אחרונים

חיפוש

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...

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