Workout Video: Warmup: 10 Inch Worms 20 Dislocations 20 Scapula Pushups 20/20 Wrist Rotations 20 Cossack Squats 10 Burpee Broad Jumps Strength: 3 Sets: Max Strict HSPU 30sec Hollow Hold Metcon: 5 Rounds for time: 30 1-arm Overhead Lunges 10-8-6-4-2 Broad Jumps 30 Sumo-Deadlift High Pull
Workout Video: Warmup: 100 Double Unders (scale for knee taps) Then 2 sets: 6 Inch Worms 12 Backpack Deadlifts 6 Sotts Press 12/12sec External Rotation Shoulder Stretch Strength: 5 Sets: Max Door Pullups *rest 2min between sets *scale for eccentric pullups or bent-over rows Metcon: For time: 20-18-16-14-12-10 Backpack
Video Movie: Warmup: 4 Sets: 6/6 Wrist Rotations 8 Dislocations 10 Good Mornings 12 FAST Knee Taps Skill: 5 Sets: Max effort Double Unders/Single Unders in 1min *Rest 2min between sets Metcon: 10 Rounds for time: 20sec Handstand hold 15 Backpack Swings (use kb/db if you have
Workout Video: Warmup: 10/10 Arm Circles (forward/backward) 20 Cossack Squats 20 Diamond Pushups 20 Narrow Squats 20 Burpees Strength/Skill: Weighted Pistol Squats 10-10-10-10-10 (5 each leg) Work as heavy as possible or practice technique Metcon: AMRAP in 20min of the ladder: 50 Mountain Climbers (25/25) 8-12-16-20.
Workout Video: Warmup: Tabata (:20work :10rest x8) Jump Squats Good mornings (broomstick) Pushups Dislocations Strength: Tempo Weighted Pushups @3331 5-5-5-5-5-5 *Tempo @3331 means: 3sec on the way down, 3sec pause at the bottom, 3sec on the way up, 1sec rest before next rep Metcon: 2 Rounds for time: 30 Weighted
Workout Video: Warmup: 3 Sets: 5 Inch Worms 10 Dislocations 15 Hollow Rocks 10 Pushups 5/5 Overhead Lunges Strength: 4 Sets: 20 Single-Leg Deadlifts (10 each side) 20sec L-Sit hold Rest 1min Metcon: 3 Rounds for reps: 1min G2OH (DB/KB/Plate/Backpack) 1min Hand-Release Pushups 1min Weighted Step-ups
Workout Video: Warmup: 20/20 Wrist Rotations Then: -3 Sets: 8 Kang Squats 8 Scapula Pushups 8 Backpack Deadlifts 8 Sotts Press Skill: Handstand practice 15min to practice technique or accumulate time in a handstand Metcon: For time: 27-21-15-9-3 Backpack Power Cleans Backpack Air Wallballs *EMOM - 3 burpees Endurance:
Workout Video: Warmup: -30 Burpees -2 Sets: 10 Dislocations 15 Standing Ostrich -2 Sets: 10 Pike Pushups 15 Hollow Rocks Strength: Z-Press 20-20-20-20 (10 each arm) Metcon: For time: 50-40-30-20-10 Single-arm Bentover Rows Single-leg Glute bridges Situps *for the single arm/leg drills split reps 25/25,20/20...
Workout Video: Strength: DB/KB/Backpack Front Squat 10-10-10-10-10 Metcon: 30-25-20-15-10 Hang Squat Cleans Pike Pushups Cash-out: Tabata: Wall Sit Handstand hold Endurance: AMRAP in 40min of the ladder: 1-2-3-4... Burpees 2-4-6-8... Backpack Thrusters
Workout Video: Skill/Strength: Power Snatch (use a db/kb/bottle) 20-20-20-20 (alt arms) • online zoom session: power snatch technique with broomstick Metcon: 20 min AMRAP: 16 DB/KB/Bottle Power Snatches 12 Dips 8 High Jumps Core Work: 4 sets of : 10 arch ups and Downs 20 sec Arch
Strength: “Bring sally up” squats * Increase weight if needed Metcon: 3 rounds for time: 100 double unders 80 sit ups 60 lunges 40 push ups Cash out: Max hold in plank
Workout Video: שימו לב! בהכנת הסדין לאימון יש לוודא שהדלת סגורה לחלוטין עד לנעילה ושהקשר גדול וחזק. מי שרוצה יכול להכין 2 סדינים ולעבוד עם 2 ידיים בו זמנית. מי שאין לו סדין פנוי או לא מעוניין להשתמש בסדין יחליף את התרגיל ב 15 שכיבות סמיכה Strength: 3 Sets of:
Strength: Bulgarian Split Squat 10-10-10-10-10 (5 each leg) Metcon: 6 Rounds for time: 30 Russian Twists 20 Jacksons 10 Burpee Broad Jumps
CrossFit Panda Home Workout: https://www.facebook.com/387667898033848/posts/1814107548723202?vh=e&d=n&sfns=mo Core: 5 Sets of: 1min V-Ups 1min Plank 30s Side Plank each side 1min Rest Metcon: AMRAP in 20min: 12 Backpack Swings 9 Backpack Pushups 12 Backpack Squats
COVID-19 Home Workout: סרטון הדרכה יעלה במהלך היום. מוזמנים להעלות תוצאות לאפליקציה (שוגר-ווד) ולהתעדכן בתוצאות של שאר הפנדות. Strength: 5 Sets: 5-10 Strict HSPU (scale: Pike Pushups on chair/sofa, go tempo 3-5sec to increase load if needed) Max effort L-Sit/tuck hold between 2 chairs after each set Metcon:
Strength: Bulgarian Split Squat 6-6-6 (each leg) Metcon: "Tyler" 5 Rounds for time: 7 Muscle-ups 21 Sumo-Deadlift High Pull (#43/30) Endurance: 10 rounds for time: Run 400m 5 Pullups 10 Ring Rows 15 Pushups 20 Air-Squats 25 Lunges Competitors: A. 3 Sets: 3min AMRAP: Clean (#70/45)
