התוכניות היומיות

מתכוננים לבאות :

הנפות אולימפיות 030926

Warm-Up: 2 Rounds: 8 Front Squats 8 Jump Shrugs 6 Push Press Specific Warm-Up: 2 Rounds: 5 Tall Clean 5 Jerk Dip + Drive 3 Split Jerk Strength: E2MOM x 6 Sets 2 Clean & Jerk 2 Sets @65% 2 Sets @68% 2 Sets @72% Complex: 4 Sets: 1 Clean Pull 1 Hang Clean 1 Clean 1 Front Squat 2 Split Jerks Use one load across all sets 60-65%

אינטנס 070926

Warm-Up: 2 Rounds 30 sec Row 8 Inchworms 10 Air Squats 8 Scap Pull-Ups Metcon: 35 Min AMRAP 500 m Row 12 DB Devil Press 22.5/15 kg 16 Front Rack Walking Lunges 2x22.5/15 kg 20 V-Ups Every 7 Minutes 10 Burpees Score: Total rounds + reps

הנפות אולימפיות 100926

Warm-Up: 2 Rounds: 8 Overhead Squats 8 Snatch Grip RDL 6 Jump Shrugs Specific Warm-Up: 2 Rounds: 5 Tall Snatch 5 Hang Muscle Snatch 5 Snatch Drop Strength: E2MOM x 6 Sets 2 Snatch 2 Sets @65% 2 Sets @68% 2 Sets @72% Complex: 4 Sets: 1 Snatch Pull 1 Hang Snatch Above Knee 1 Snatch 2 Overhead Squats Use one load across all sets 60-65%

קרוספיט 110926

Warm-Up: 3 Rounds: 10 Banded Good Mornings 12 Bird Dogs 20 Second Hollow Hold Metcon: For Time: Buy-In 50 Cal Bike 3 Rounds 30 Toes-to-Bar 30 Hang Power Cleans 50/30kg 30 Burpee OTB Buy-Out 50 Cal Row Time Cap: 35 Minutes

אינטנס 140926

Warm-Up: 2 Rounds 30 sec Bike 8 Empty Bar Deadlifts 8 Hang Power Cleans 8 Push-Ups Metcon: 30 Min Partner AMRAP One works one rests Split reps as needed 30 Deadlifts 24 Hang Power Cleans 18 Shoulder to Overhead 30 Burpees Over Bar 40 Sit-Ups Every completed round 400 m Run together RX - 60/40 kg

הנפות אולימפיות 170926

Warm-Up: 2 Rounds: 8 Front Squats 8 Clean High Pulls 6 Push Press Specific Warm-Up: 2 Rounds: 5 Tall Clean 5 Jerk Balance 3 Split Jerk Strength: E2MOM x 6 Sets 1 Clean + 1 Split Jerk 2 Sets @70% 2 Sets @75% 2 Sets @78% Complex: 4 Sets: 1 Clean Pull Pause at Knee 1 Hang Clean Below Knee 1 Clean 1 Front Squat 1 Split Jerk 1 Split Jerk Use one load across all sets 65-70%

קרוספיט 180926

Warm-Up: 3 Rounds: 10 Banded Good Mornings 12 Bird Dogs 20 Second Hollow Hold Metcon: DT 5 Rounds For Time: 12 Deadlifts 70/47.5KG 9 Hang Power Cleans 70/47.5KG 6 Push Jerks 70/47.5KG Time Cap: 15 Minutes 4 min Rest 15 min AMRAP 15 Cal 10 Burpee 1min Wall sit

אינטנס 210926

Warm-Up: 2 Rounds 30 sec Bike 8 Alternating Step-Ups 8 Push-Ups 8 Hollow Rocks Metcon: Every 4 Min x 8 Rounds Odd Rounds 15/12 Cal Bike 12 Box Jump Overs 10 Hand Release Push-Ups Even Rounds 16 DB Box Step Overs 2x15/10 kg 12 Alternating DB Snatch 22.5/15 kg 10 Toes-to-Bar Rest with remaining time

קרוספיט 230926

Warm-Up: 3 Rounds: 10 Sumo Good morning 10 Tibialis Raises 5 Burpee Strength: E2.5MOM X 5 Sets Sumo Deadlift 8-6-6-3-3+ 50%-65%-75%-85%-90% After Sets 1-3: 15-20 Banded Strict Pull-Ups Metcon: For Time 15-12-9-6: Sandbag Cleans 40/20KG Pistols / x2 Air squat Time Cap: 13 Minutes

הנפות אולימפיות 240926

Warm-Up: 2 Rounds: 8 Overhead Squats 8 Snatch High Pulls 6 Jump Squats Specific Warm-Up: 2 Rounds: 5 Muscle Snatch 5 Tall Snatch 5 Snatch Balance Strength: E2MOM x 6 Sets 1 Snatch 2 Sets @70% 2 Sets @75% 2 Sets @78% Complex: 4 Sets: 1 Snatch Pull Pause at Knee 1 Hang Snatch Below Knee 1 Snatch 1 Overhead Squat 3-sec Pause Use one load across all sets 65-70%

קרוספיט 250926

Warm-Up: 3 Rounds: 10 Banded Good Mornings 12 Bird Dogs 20 Second Hollow Hold Metcon: Every 5 Minutes for 30 Minutes: 1st: 1000 m Row 2nd: 4 min AMRAP 12 SA DB Snatch 25/17.5 kg 12 Goblet Squat 12 Pull ups

אינטנס 280926

Warm-Up: 2 Rounds 30 sec Bike 8 Cossack Squats 8 Scap Push-Ups 8 Sit-Ups Metcon: 3 x 10 Min AMRAP 2 Min Rest Between AMRAPs AMRAP 1 12 Wall Ball Shots 9/6 kg 10 Toes-to-Bar 8 Burpees AMRAP 2 14 Alternating DB Clean and Jerk 22.5/15 kg 16 Walking Lunges 12 Sit-Ups AMRAP 3 12/9 Cal Bike 10 Handstand Push-Ups or Pike Push-Ups 14 Air Squats Score: Total rounds + reps from all 3 AMRAPs

קרוספיט 300926

Warm-Up: 3 Rounds: 10 Sumo Good morning 10 Tibialis Raises 5 Burpee Strength: E2.5MOM X 5 Sets Sumo Deadlift 5-5-5-5-5 65% After Sets 1-3: 15-20 Banded Strict Pull-Ups Metcon: 12 Minute EMOM Minute 1: 10 Double Push Up Burpee Minute 2: 45 Sec Wall Sit Minute 3: 10 KB's Hang Power Clean 24/16 kg

תוכניות

אימונים

Know your

Destination

בשיפור מתמיד :

ספטמבר 2026

ראשון

שני

שלישי

רביעי

חמישי

שישי

שבת