Strength: Legless L-Rope Climb 2-2-2-2-2 add a weighted vest or scale down as needed Metcon: For time: 1-2-3-4-5-6-7-8-9-10 DB Front Squats (#22.5/15, x2) V-Ups 15m Broad Jumps (7.5m x2) Endurance:

Strength: Paused Back Squat 2-2-2-2-2 Pause for 5sec at the bottom Metcon: "JT" 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Endurance: In teams of 2: 100 Burpees 200 Kettlebell Swings

Strength: 20min to build a heavy Clean and Jerk Metcon: For Time: 30 Hang Clean and Jerks (#70/45) *Every time the bar is dropped perform 100 Double Unders Weightlifting: -Snatch balance (60%

Strength: Deadlift 3-3-3-3-3 Metcon: AMRAP in 18min of the ladder: Run 200m 6 Toes-to-bar 2 HSPU Run 200m 8 Toes-to-bar 4 HSPU ... continue adding 2reps to each movement after every 200m run Endurance:

Speed/Stamina: Death by 10m run Metcon: In Pairs, 3 Rounds for time: 32 Box Step-ups (#22.5/15, x2) 16 Thrusters (#60/40) 8 Rope Climbs *one works, one rest

Strength: Weighted Pullups 5-5-5 Metcon: 5 Rounds for time: 15 Burpees over the bar 15 Overhead Squats (#43/30) Endurance: AMRAP in 15min: Run 200m 20 Wallballs (#10/6) 20 Box Jump Overs

Strength: DB Z-Press 6-6-6-6-6 20sec Hollow Hold after each set Metcon: 5 Rounds: AMRAP in 3min: 6 C2B Pullups 9 Deadlifts (#85/55) 12 Jumping Lunges *Rest 1min between amraps Weightlifting: -Snatch with

Strength: 15min build to a heavy complex of: Cluster + Thruster + Push-Press (1+1+1) Metcon: For time: 50 ABmat Situps 40 Double Unders 30 Box Jumps 20 Toes-to-bar 30 Box Jumps 40 Double

Strength: Front Squat 5-5-3-3-3 Metcon: 5 Rounds for time: 10 Hang Power Cleans (#60/40) Run 400m *Wear a 10/6kg vest Endurance: AMRAP in 40 min: Run 400m 30 Lunges 20 V-Ups

Strength: Floor Press 3-3-3-3-3-3 Pause for 3sec at the top and the bottom of each rep Metcon: For time: 27-21-15-9-3 HSPU 10 Devil Presses (#22.5/15, x2) Weightlifting: Hang snatch+over head

Strength: E3MOM for 18min: Clean Pull + Squat Clean (2+1) Metcon: AMRAP in 12min of the ladder: 4-8-12-16... KB Snatch (#24/16, x1) Pistol Squat Endurance: 4 Rounds for time: 30 Box Step-ups

Strength: Hang Snatch - 15min to build RM2 Metcon: For time: 71 Wallballs (#10/6) 71 Pullups 71 Burpees 71 Wallballs

יום הזיכרון לחללי מערכות ישראל היום כבכל שנה נקיים במועדון אימון גיבורים לזכר לוחם ישראלי שנפל. אימוני גיבורים הם אימונים קשים וארוכים יותר מהאימונים הרגילים שאנחנו מבצעים במועדון ומטרתם לחלוק כבוד אחרון עם

Strength: Single Leg Romanian Deadlift 5-5-5-5-5 (each leg) Metcon: 5 Rounds for time: 12 Overhead Squats (#43/30) 21 Russian Kettlebell Swings (#32/24)

Strength: Go as heavy as possible and with as little breaks as possible: 10x10m DB Farmer Carry Rest 3min 10x10m Sandbag bearhug carry Rest 3min 10x10m Double KB OH Carry Metcon: AMRAP in

Strength: Power Clean 3-3-3-3-3 Metcon: 5 Rounds for time: 50 Double Unders 10 HSPU 10 Front Rack KB Squats (#24/16, x2) Endurance: 8 Rounds for time: Run 400m 11 Wallballs (#10/6)

Strength: Weighted Chinups 5-5-3-3-1-1-1 Metcon: 3 Rounds for time: 20 Power Snatches (#35/20) 20 Box Jump Overs Weightlifting: -Strict press from squat position 20/15 bar -Muscle snatch (50%) 3×3 (55%

Strength: Bent-Over Row 5-5-5 10-30sec L-Sit after each set Metcon: For total reps: AMRAP in 6min: 8 DB Snatches (#22.5/15, x1) 4 Burpees Over DB REST 1min AMRAP in 4min: 8

Strength: E2MOM for 14min: 2 Overhead Squats Metcon: For time: Run 400m 15 Squat Cleans (#60/40) Run 400m 12 Squat Cleans Run 400m 9 Squat Cleans Run 400m 6 Squat Cleans Run

Skill: Box Jump for height 12min Metcon: For time: 30 Calorie Row 30 Wallballs (#10/6) 30 Toes to Bar 30 Deadlifts (#85/60) 30 Burpee Pullups 30 Deadlifts 30 Toes to Bar

Strength: Squat Snatch - 15min to find RM1 Metcon: 6 Rounds for time: 12 Kettlebell Swings (#32/24) 8 HSPU 1 Rope Climb Run 200m Weightlifting: -Overhead squat (70%) 3×3 (75%) 3×

Skill: Handstand hold *Practice technique or accumulate time in a static hold (free/wall assisted) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 KB Hang Squat Cleans (#24/16, x2) Box Jumps Endurance: 3 Rounds for time:

Strength: Tempo Dips @53X1 4-4-4-4-4 Metcon: 5 Rounds for time: 15 Wall Balls (#10/6) 12 Push Ups 9 Sumo-Deadlift High Pull (#50/35) Endurance: 2 Rounds for time Run 400m 30 Burpees

Strength: Push-Press 5-5-5 Metcon: AMRAP in 20min: 3 Ring Muscle-ups 12 DB Snatches (#22.5/15) 20 Lunges Weightlifting: -Snatch with pause in catch 5 sec' ascending weight -Power snatch (50%) 3×3

Strength: Deadlift 5-5-3-3-3 Metcon: AMRAP in 18min: 4 Power Cleans (#80/55) 8 Strict HSPU 32 Double Unders Endurance: 7 Rounds for time: 10 Deadlift (#60/40) 10 Bar Facing Burpees 10 Pullups