Strength: 15min build to a heavy complex of: Cluster + Thruster + Push-Press (1+1+1) Metcon: For time: 50 ABmat Situps 40 Double Unders 30 Box Jumps 20 Toes-to-bar 30 Box Jumps 40 Double Unders 50 ABmat Situps Endurance: In Pairs: 50 Double Unders per partner 200 Plate G2OH (#20/15)
Strength: Front Squat 5-5-3-3-3 Metcon: 5 Rounds for time: 10 Hang Power Cleans (#60/40) Run 400m *Wear a 10/6kg vest Endurance: AMRAP in 40 min: Run 400m 30 Lunges 20 V-Ups 15 PushUps 10 Hollow Body Rocks 5 Pullups
Strength: Floor Press 3-3-3-3-3-3 Pause for 3sec at the top and the bottom of each rep Metcon: For time: 27-21-15-9-3 HSPU 10 Devil Presses (#22.5/15, x2) Weightlifting: Hang snatch+over head squat (60%) 2+2 / 5 (70%) 1+2 / 3 -Push press (55%) 3×5 (60%) 3×3
Strength: E3MOM for 18min: Clean Pull + Squat Clean (2+1) Metcon: AMRAP in 12min of the ladder: 4-8-12-16... KB Snatch (#24/16, x1) Pistol Squat Endurance: 4 Rounds for time: 30 Box Step-ups 30 SDHP (#20/15) 30 Walking Lunges Steps 30 Cal Row Skills: 1. Double/Tripple Unders 2.
Strength: Hang Snatch - 15min to build RM2 Metcon: For time: 71 Wallballs (#10/6) 71 Pullups 71 Burpees 71 Wallballs
יום הזיכרון לחללי מערכות ישראל היום כבכל שנה נקיים במועדון 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
Strength: Single Leg Romanian Deadlift 5-5-5-5-5 (each leg) Metcon: 5 Rounds for time: 12 Overhead Squats (#43/30) 21 Russian Kettlebell Swings (#32/24)
Strength: Go as heavy as possible and with as little breaks as possible: 10x10m DB Farmer Carry Rest 3min 10x10m Sandbag bearhug carry Rest 3min 10x10m Double KB OH Carry Metcon: AMRAP in 15min of: 15 Hand-Release Pushups 7 Hang Power-Cleans (#60/40) 3 Bar Muscle-ups Endurance: In pairs 5
Strength: Power Clean 3-3-3-3-3 Metcon: 5 Rounds for time: 50 Double Unders 10 HSPU 10 Front Rack KB Squats (#24/16, x2) Endurance: 8 Rounds for time: Run 400m 11 Wallballs (#10/6) 11 Pushups 11 V-ups
Strength: Weighted Chinups 5-5-3-3-1-1-1 Metcon: 3 Rounds for time: 20 Power Snatches (#35/20) 20 Box Jump Overs Weightlifting: -Strict press from squat position 20/15 bar -Muscle snatch (50%) 3×3 (55%) 2×3 -Hang snatch (60%) 3×4 (70%) 3×3 -Back squat+vertical jump between sets 20/
Strength: Bent-Over Row 5-5-5 10-30sec L-Sit after each set Metcon: For total reps: AMRAP in 6min: 8 DB Snatches (#22.5/15, x1) 4 Burpees Over DB REST 1min AMRAP in 4min: 8 DB Clean and Jerks (#22.5/15, x2, from the ground) 4 Burpees Over DB REST 1min
Strength: E2MOM for 14min: 2 Overhead Squats Metcon: For time: Run 400m 15 Squat Cleans (#60/40) Run 400m 12 Squat Cleans Run 400m 9 Squat Cleans Run 400m 6 Squat Cleans Run 400m 3 Squat Cleans
Skill: Box Jump for height 12min Metcon: For time: 30 Calorie Row 30 Wallballs (#10/6) 30 Toes to Bar 30 Deadlifts (#85/60) 30 Burpee Pullups 30 Deadlifts 30 Toes to Bar 30 Wallballs 30 Calorie Row Endurance: 10 Rounds for time: 20 Burpees 10 Thrusters (#20/15)
Strength: Squat Snatch - 15min to find RM1 Metcon: 6 Rounds for time: 12 Kettlebell Swings (#32/24) 8 HSPU 1 Rope Climb Run 200m Weightlifting: -Overhead squat (70%) 3×3 (75%) 3×3 (80%) 2×2 -Clean + Hang clean (60%) 1+2 /3 (70%) 1+2 /2 (80%) 1+
Skill: Handstand hold *Practice technique or accumulate time in a static hold (free/wall assisted) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 KB Hang Squat Cleans (#24/16, x2) Box Jumps Endurance: 3 Rounds for time: 150 Double Unders 400m Run 40 Plate G2OH (#20/15) 30 Burpees on plate 500m Row
Strength: Tempo Dips @53X1 4-4-4-4-4 Metcon: 5 Rounds for time: 15 Wall Balls (#10/6) 12 Push Ups 9 Sumo-Deadlift High Pull (#50/35) Endurance: 2 Rounds for time Run 400m 30 Burpees Run 400m 30 Box Jump Run 400m 30 Goblet Squat (#20/16) Run 400m 30 KB Swing
