Strength: 15min to build a heavy complex of: 2 Deadlifts 1 Power Clean 1 Hang Power Clean Metcon: For time: 21-15-9 Thrusters (#43/30) Pullups 9-15-21 Deadlifts (#43/30) Pushups Endurance: AMRAP in 32min of: 9 Box Jumps 9 Plate G2OH (#20/15) 6 Burpees 6 Pushups 3 Jumping Rollups
Strength: Hang Squat Snatch 12min to build a heavy set of 2-reps Metcon: 8 Rounds for time: Run 200m 10 DB Snatch (#22.5/15,x1) 1 Legless Rope Climb Endurance: For time: 50-40-30-20-10 Cal Row 100-80-60-40-20 Double Unders 15 Medball Cleans to Wallballs (#10/6)
Strength: Push-Jerks 5-5-4-4-3-3 *pause for 2sec at the recieving position Metcon: For time: Run 800m 60 Thrusters (#20/15) 40 Toes-to-bar 60 Thrusters Run 800m Endurance: For time: Run 1000m 250 Situps 150 Medball Cleans (#10/6) 50 Pushup Burpees Row 1250m *Split reps as you like
Strength: 15min build to an RM3 Hang Power Cleans Metcon: For time: 3 Rounds: 10 Strict Pullups 10 DB Hang Power Cleans (#22.5/15,x2) 50 Double Unders -Rest 1:00 and then: 3 Rounds: 10 Pullups 10 DB Push Press (#22.5/15,x2) 50 Double Unders Mobility:
Strength: E2.5MOM for 12.5min (5sets): 4/4 Front Rack Lunges Metcon: "Fight Gone Bad" 3 Rounds for reps: 1min Wallballs (#10/6) 1min Sumo-Deadlift High Pulls (#35/20) 1min Box Jumps 1min Push-Press 1min Row (calories) 1min Rest
Strength: Weighted Pushups 8-7-6-5-4 *30sec Weighted Plank after each set Metcon: AMRAP in 12min of the ladder: 1-2-3-4... Squat Cleans (#80/50) 2-4-6-8... HSPU Skills: Bar Muscle-up (requirment: 5 strict chest-to-bar pullups)
Strength: Romanian Deadlifts 10-10-10 Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30) Endurance: 4 Rounds for time: Run 400m 30 Wallballs (#10/6) 30 Box Jumps Run 400m 30 X-Ups 30 Back extensions
Strength: 12min build to a heavy 3-reps of Muscle Clean + Press Metcon: For time: 40 Alt Hang DB Snatch (#22.5/15,x1) 50 Push Ups 40 Alt Hang DB Clean & Jerks 50 Burpees 40 DB Thrusters Endurance: Every 3 minutes for 10 rounds of: 12 Burpees over KB
Strength: 4 Sets: 6 Strict C2B Pullups 20sec Hanging Tuck hold 30sec Sandbag Bearhug hold *rest 2:00 Metcon: 4 Rounds for time: 10 Power Cleans (#70/45) 30 Situps *EMOM - 3 Burpees over the bar Endurance: EMOM for 36min (6 rounds): 1 - 10 Cal Row 2 -
Strength: Back Squat 6-4-4-4-2-2 Metcon: 2 Rounds for time: Run 400m w/medball (#10/6) 50 Wallballs 5 Rope Climbs Endurance: 4 Rounds: 4min AMRAP: 200m Row 20 V-Ups -rest 1min 4min AMRAP: 12 Medball Cleans 6 Burpees over medball -rest 1min
Strength: Sumo-Deadlift 5-5-3-3-3 Metcon: AMRAP in 20min of: 5 HSPU 10 Pullups 15 Box Jumps Mobility: Lower Body Weightlifting: -Snatch transition (practice) -Hang snatch (70%) 2×3 (75%) 2×2 (80%) 2×2 (85%) 1×1 (90%) 1×1 -Clean and jerk Increasing weight- start (70%) 1+1 /9
Strength: 15 min to establish: 1 Rep Max Power Clean Metcon: For max reps: 15min to complete: 100 Double Unders 25 Deadlifts (#60/40) 100 Double Unders 20 Power Cleans (#60/40) 100 Double Unders 15 Squat Cleans (#60/40) In the remaining time: Maximum Burpees over the bar.
Strength: Hang Squat Cleans 3-3-2-2-2-1-1 *pause for 3sec at the bottom before completing each rep Metcon: AMRAP in 10min of the ladder: 4-8-12... Thrusters (#60/40) 10 Box Jump Overs Skills: 1. HSPU (Strict/Kipping) 2. Pistol Squats
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)
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
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)
