Wednesday - 220519
Skill: Pistol Squat Metcon: "Mary" AMRAP in 20min of: 5 HSPU 10 Pistols 15 Pullups Endurance: In Pairs: Row for max distance in 32min Partner 1: Rows Partner 2: 1 Stairs ascend *Switch every stairs ascend
Tuesday - 210519
Strength: 5 sets for max load: Power Clean + Front Squat (2+2) Metcon: For Time: 800m Run 80 Wall balls (#10/6) 40 Burpees 20 Deadlifts (#100/70) 800m Run Weightlifting: -Kettlebell jump squat and high pull -Start position static hold -Snatch pull with 5sec pause below knee 3×8
Monday - 200519
Strength: Legless L-Rope Climb 2-2-2-2-2 add a weighted vest or scale down as needed Metcon: For time: 1-2-3-4-5-6-7-8-9-10 DB Front Squats (#22.5/15, x2) V-Ups 15m Broad Jumps (7.5m x2) Endurance: 3 Rounds for time: 20 Wallballs (#10/6) 20 Box Jumps 20 Cal Row 20 Thrusters 20
Sunday - 190519
Strength: Paused Back Squat 2-2-2-2-2 Pause for 5sec at the bottom Metcon: "JT" 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Endurance: In teams of 2: 100 Burpees 200 Kettlebell Swings (#16/12) 300 Situps 400 Double Unders *One partner works while the other runs 400m
Saturday - 180519
Strength: 20min to build a heavy Clean and Jerk Metcon: For Time: 30 Hang Clean and Jerks (#70/45) *Every time the bar is dropped perform 100 Double Unders Weightlifting: -Snatch balance (60%) 3×5 (70%) 3×3 -Hang snatch below the knees (60%) 3×5 (70%) 3×3 -Front
Friday - 170519
Strength: Deadlift 3-3-3-3-3 Metcon: AMRAP in 18min of the ladder: Run 200m 6 Toes-to-bar 2 HSPU Run 200m 8 Toes-to-bar 4 HSPU ... continue adding 2reps to each movement after every 200m run Endurance: For time: 300 Wallballs (#10/6) *every break do 10 burpees over the medball Skills: Clean + Snatch
Thursday - 160519
Speed/Stamina: Death by 10m run Metcon: In Pairs, 3 Rounds for time: 32 Box Step-ups (#22.5/15, x2) 16 Thrusters (#60/40) 8 Rope Climbs *one works, one rest
Wednesday - 150519
Strength: Weighted Pullups 5-5-5 Metcon: 5 Rounds for time: 15 Burpees over the bar 15 Overhead Squats (#43/30) Endurance: AMRAP in 15min: Run 200m 20 Wallballs (#10/6) 20 Box Jump Overs *Rest 3min into: AMRAP in 15min: Row 300m 20 Kettlebell Swings (#16/12) 20 Burpees
Tuesday - 140519
Strength: DB Z-Press 6-6-6-6-6 20sec Hollow Hold after each set Metcon: 5 Rounds: AMRAP in 3min: 6 C2B Pullups 9 Deadlifts (#85/55) 12 Jumping Lunges *Rest 1min between amraps Weightlifting: -Snatch with 2 pauses (60%) 3×3 (70%) 3×3 (75%) 2×2 -Hang power snatch (60%) 5×3
Monday - 130519
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)
Sunday - 120519
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
Saturday - 110519
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
Friday - 100519
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.
Thursday - 090519
Strength: Hang Snatch - 15min to build RM2 Metcon: For time: 71 Wallballs (#10/6) 71 Pullups 71 Burpees 71 Wallballs
Wednesday - 080519
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
Tuesday - 070519
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)