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Dov Panda

Dov Panda

3002 posts •
Wednesday - 180522

Wednesday - 180522

Core Strength: 5 Sets: 6/6 Dual DB Single-leg Deadlifts 30sec Dual DB Overhead Carry (walk around, ahap) 15-30sec L-Sit (on dbs/benches) *Rest 2:00 Metcon: AMRAP in 15min of: 30 Double

  • Dov Panda
    Dov Panda
1 min read
Tuesday - 170522

Tuesday - 170522

Strength/Skill: EMOM for 12min: 1 - 20m Dual DB Overhead Walking Lunges (ahap) 2 - 10-20sec V-Hold 3 - Double Unders Practice Metcon: For time: Run 800m Then 2 Rounds of: 40

  • Dov Panda
    Dov Panda
1 min read
Monday - 160522

Monday - 160522

Strength: 6 Sets: 6 Tempo DB Front Squats @3131 6/6 Paused DB Bent-over Rows *2sec pause at the top of each rep Rest 2:00 Metcon: For time: 50-40-30-20-10 DB Snatch (#22.

  • Dov Panda
    Dov Panda
1 min read
Sunday - 150522

Sunday - 150522

Strength: Dual DB Tempo Strict Press @X171 5-5-5-5-5 *Rest 1:30 *tempo meaning: Explosive press 1sec pause on top 7sec eccentric 1sec pause between reps Metcon: In Pairs, AMRAP in 24min of: Partner

  • Dov Panda
    Dov Panda
1 min read
Saturday - 140522

Saturday - 140522

Strength: DB Good Mornings 8-8-8-8-8 *20 Hollow Rocks after each set *rest 2:00 Metcon: For time: 20-16-12-8-4 reps of: DB Thrusters (#22.5/15,x1) Run 100m w/DB

  • Dov Panda
    Dov Panda
1 min read
Friday - 130522

Friday - 130522

Strength: 5 Sets: 12 DB Bulgarian Split Squats (6/6) 12 V-Ups Metcon: 4 Rounds for max reps: 1min Box Jumps (bench) 1min DB Hang Squat Cleans (#22.5/15,x1) 1min Pike

  • Dov Panda
    Dov Panda
1 min read
Thursday - 120522

Thursday - 120522

Strength: 5 Sets: 6 DB Floor Press Max unbroken Pushups *rest 2:00 Metcon: 4 Rounds for time: 20 DB Step-ups (#22.5/15,x1) 30 Russian DB Swings 400m Run

  • Dov Panda
    Dov Panda
1 min read
Wednesday - 110522

Wednesday - 110522

Speed: 100m Sprint test 3 attempts *rest as needed for FULL recovery between attempts Metcon: In Pairs, AMRAP in 20min of: 8 Dual DB Push-Press (#22.5/15,x2) 40 Double Unders 8

  • Dov Panda
    Dov Panda
1 min read
Tuesday - 100522

Tuesday - 100522

Strength: EMOM for 16min: 1 - 8/8 Dual DB Single-leg Deadlift 2 - 8 Weighted Jacksons (DB on knees) 3 - 16 X-Ups 4 - Rest Metcon: For time: Run 400m 30

  • Dov Panda
    Dov Panda
1 min read
Monday - 090522

Monday - 090522

Strength: DB Tempo Front Squats 6-6-6-6-6-6 @3232 Rest 1:30 Metcon: AMRAP in 20min of: 100m DB Overhead Carry (#22.5/15,x1) 10 Devil Presses 100m DB Overhead Carry 20 DB Situps

  • Dov Panda
    Dov Panda
1 min read
Sunday - 080522

Sunday - 080522

Strength: 5 Sets for load: 8/8 DB Bent-over Rows 15-30sec Hollow Hold 8/8 DB Z-Press *Rest 1:1 Metcon: 4 Rounds for time: Run 200m 16 DB Power Cleans (#22.5/

  • Dov Panda
    Dov Panda
1 min read
Saturday - 070522

Saturday - 070522

Strength: Push-Jerk 3-3-3-2-2-1-1 *Rest 1:30 Metcon: AMRAP in 20min of: 4 Burpees 8 Toes-to-bar 12 Wallballs (#10/6) 20m Sandbag Bear-hug Carry (#75/45)

  • Dov Panda
    Dov Panda
1 min read
Friday - 060522

Friday - 060522

Strength: Front Squat 3-3-3-3-3 Metcon: AMRAP in 12min of: 1-2-3-4... Power Cleans (#80/50) 10 HSPU 30 Double Unders Weightlifting: -Hang Power Snatch+OHS (60%) 2+2 /8 -Hang Squat Snatch Under The

  • Dov Panda
    Dov Panda
1 min read
Thursday - 050522

Thursday - 050522

Strength: Weighted Pullups - 14min build to an RM1 Metcon: For time: 74 Clusters (#43/30) *EMOM: Even - 3 Bar-facing Burpees Odd - 1 Wall Walk Endurance: For time: Row 74 Cal

  • Dov Panda
    Dov Panda
1 min read
Wednesday - 040522

Wednesday - 040522

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

  • Dov Panda
    Dov Panda
1 min read
Tuesday - 030522

Tuesday - 030522

Strength: Clean and Jerk - 15min build up to a heavy 1-rep Metcon: 4 Rounds: 4min Cap: Run 400m AMRAP on remaining time of: 6 Dual KB/DB Overhead Lunges (#24/16,x2)

  • Dov Panda
    Dov Panda
1 min read
Monday - 020522

Monday - 020522

Strength: EMOM for 12min: 1 - 3-6 Strict Deficit HSPU 2 - 20sec Hollow Hold Metcon: For time: 12-9-6-3 Thrusters (#50/35) C2B Pullups into: 12-9-6-3 Sumo Deadlift High Pulls (#60/40) Burpees

  • Dov Panda
    Dov Panda
1 min read
Sunday - 010522

Sunday - 010522

Strength: E2.5MOM for 15min (6 sets): Press + Push Press + Push Jerk (1+2+3) Metcon: AMRAP in 15min of: 15 Deadlifts (#60/40) 15 Hand Release Pushups 15 Wallballs (#10/6)

  • Dov Panda
    Dov Panda
1 min read
Saturday - 300422

Saturday - 300422

Skill: Rope Climb Metcon: AMRAP in 20min of: 15/12 Cal Row (12/9 Bike) 10 Overhead Lunges (#43/30) 1-2-3-4... Rope Climbs

  • Dov Panda
    Dov Panda
1 min read
Friday - 290422

Friday - 290422

Strength: Back Squat 5-5-5-3-3 Metcon: For time: 15-12-9-6-3 Toes-to-bar DB Devil Press (#22.5/15,x2) Cal Row Weightlifting: -Hang Power Clean+Squat Clean 70% 4+1/ 8 -Hang Power Clean+Jerk 70%

  • Dov Panda
    Dov Panda
1 min read
Thursday - 280422

Thursday - 280422

Strength: 12min build up load for the complex: Power Snatch + Hang Power Snatch (1+1) Metcon: 6 Rounds for time: 6 C2B Pullups 6 Hang Power Snatch (#43/30) 6 Burpee Box Jumps

  • Dov Panda
    Dov Panda
1 min read
Wednesday - 270422

Wednesday - 270422

Strength: E2MOM for 12min: Weighted Chinups 3-3-3-2-2-2 Metcon: AMRAP in 20min of: Bike 15/12 Cal (or 20/15 Row) 6 KB Push-Press (#24/16,x2) 8 KB Front Squats (#24/16,x2)

  • Dov Panda
    Dov Panda
1 min read
Tuesday - 260422

Tuesday - 260422

Strength: RFA Qualifier Event #4: E2MOM for 8min: 1RM Overhead Squat from the ground Metcon: "Jacky" For time: Row 1000m 50 Thrusters (#20/15) 30 Pullups Endurance: For time: 100 Mountain

  • Dov Panda
    Dov Panda
1 min read
Monday - 250422

Monday - 250422

Strength: 12min build to an RM3 Press Metcon: For time, 21-15-9 reps of: KB Swings (#32/24) Box Jump Overs Front Squats (#60/40) Endurance: For time: Run 1200m 100 Medball Cleans (#10/

  • Dov Panda
    Dov Panda
1 min read
Sunday - 240422

Sunday - 240422

Strength: Sumo-Deadlift 3-3-2-2-1-1-1 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Clean and Jerks (#22.5/15,x2) Toes-to-bar 30 Double Unders

  • Dov Panda
    Dov Panda
1 min read
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