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
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
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.
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
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
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
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
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
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
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
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/
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)
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
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
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
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)
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
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)
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
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%
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
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)
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
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/
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
