Thursday - 150421
Strength: E3MOM for 15min: 5 Weighted Dips 20sec L-Sit hold Metcon: AMRAP in 15min: 6 Deadlifts (#100/70) 12 Pullups 15m Overhead Walking Lunges (#22.5/15,x1)
Wednesday - 140421
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 ביטחון (צבא/משטרה/כבאות) שנפלו בעת מילוי תפקידם. השנה נקיים במועדון אימון גיבורים לזכרו של סגן משנה
Tuesday - 130421
Strength/Skill: 20min build to a heavy 1-rep Power Snatch or practice technique with light weight Metcon: For time: 50-40-30-20-10 Double Unders Situps Russian KB Swings (#32/24)
Monday - 120421
Strength: E2MOM for 12min: Clean Pull + Hang Clean + Front Squat (1+1+3) Metcon: 3 Rounds for time: 45 Wallballs (#10/6) 25 Knees-to-elbows 5 Jerks (#80/50) Endurance: For time: 3 Rounds: 400m Run 10 DB Devils Press (#15/10,x2) 3 Rounds: 100 Double Unders 20 DB Front
Sunday - 110421
Strength: Weighted Chinups 5-4-3-2-1 *hang for 20sec after the last rep of each set (weighted) *rest as needed Metcon: AMRAP in 16min of: Run 200m 15 Overhead Squats (#60/40) Run 200m 25 Kettlebell Swings (#24/16) Weightlifting: -Squat Snatch with pause above the knee (60%-70%) 2×8 -Hang
Saturday - 100421
Strength: Deficit Deadlifts (20kg plate) 3-3-3-3-3 Metcon: For time: 8 DB Hang Clean And Jerks (#22.5/15,x2) 10-20-30-40-50-40-30-20-10 Double Unders
Friday - 090421
Strength: Tempo Front Squats @32X2 3-3-3-2-2-2 Metcon: AMRAP in 16min of: Run 400m 30 Pushups 20 KB Overhead Lunges (#24/16,x1) Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups)
Thursday - 080421
Skill: 15min Handstands practice Metcon: 6 Rounds for time: 6 Thrusters (#50/35) 6 Burpees over the bar 6 Sumo-Deadlift High Pulls 6 Burpees over the bar 6 Squat Cleans 6 Burpees over the bar Endurance: For time: 5 Rounds: Row 400m 15 Box Jumps 15 Pushups Then 5 Rounds:
Wednesday - 070421
Strength: E2.5MOM for 15min (6sets) 3-pos Clean (high hang, hang, floor) Metcon: 7 Rounds for time: 5 DB Devil Press (#22.5/15,x2) 8 DB Step-ups (#22.5/15,x2) 40 Double Unders Endurance: For time: 80-60-40 reps of: Russian Kettlebell Swings (#16/12) Double Unders Situps Cal
Tuesday - 060421
Strength: Push-Press 10-8-6-4-2 Metcon: 3 Rounds for time: 7 Ring Muscle-ups 14 HSPU 7 Hang Power Cleans (#70/45) 28 Abmat Situps Endurance: For time: Run 800m 75 Wallballs (#10/6) 75 Situps Run 800m 75 KB Swings (#16/12) 75 KB SDHP Run 800m 75 Plate G2OH (#15/10)
Monday - 050421
Strength: 5 Sets: 80m Sandbag bearhug carry (20m x4) 20sec Hollow Hold 2 Legless Rope Climbs *rest as needed Metcon: AMRAP in 12min of the ladder: 3-6-9-12... KB Clean and Jerks (#24/16,x2) Burpees Toes-to-bar Endurance: AMRAP in 35min of: -Row 1000m 21-15-9: Medball Cleans (#10/6) Burpees Rollups
Sunday - 040421
Strength: Overhead Squats 4-4-3-3-3 Metcon: 5 Rounds for max reps: 2:30min cap: Run 200m AMRAP in remaining time: 4 Power Snatches (#60/40) 8 Wallballs (#10/6) *Rest 1:30 between rounds Weightlifting: Warmup + mobility: -Duck walk with stick -High heels squat -Elephant walk -High pull + Squat Snatch (50%
Saturday - 030421
Strength: Front Squat build up to an RM3 Metcon: For time: 12 Bar Muscle-ups 21 Deadlifts (#90/55) 9 Bar Muscle-ups 15 Hang Power Cleans 6 Bar Muscle-ups 9 Shoulder to overhead
Friday - 020421
Strength: Weighted Dips 6-6-4-4-2-2 Metcon: For time: Row 800m 45 DB Power Cleans (#22.5/15,x2) 150 Double Unders 30 DB Power Cleans Run 800m 15 DB Power Cleans
Thursday - 010421
Strength: Romanian Deadlifts 8-8-8-8-8 20sec L-Sit hold after each set Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Air-Squats Outdoor: AMRAP in 40min of: 40 Mountain Climbers Run 100m 20 Cossack Squats Run 100m 20 Pushups Run 100m 20 Reversed Lunges Run 100m 40 Situps
Wednesday - 310321
Skill/Strength: Snatch 20min to practice technique or build to a heavy 1rep Metcon: For time: 50 KB Hang Squat Cleans (#24/16,x1) 40 Deadlifts (#100/70) 30 HSPU *EMOM - 8 V-Ups