Skill: Rope climb Practice technique and accumulate 7 rope climbs for quality Metcon: For Time: 50 Plate G2OH (#20/15) 50 Burpees on plate 50 Overhead walking lunges *EMOM 10 Plate situps Endurance: 40 min time cap: Run 1200 Then 12 Rounds: 4 HSPU 8 Pullups 12 Air Squats
Strength: DeadLift 5-5-5 Metcon: 10 Rounds for time: 8 Toes-to-bar 8 Dumbbell Thrusters (#22.5/15)
Skill: Kipping Pullups Metcon: AMRAP in 12min of: 5 unbroken hang power cleans (#70/45) 20 Double Unders Cash-out: 3 Rounds: 24 Weighted Ab-mat Situps (#15/10) 12 GHD Hip extension (spine stays neutral the whole time) Endurance: 30 min amrap: 400m run 15 Thrusters (#20/15) 30 sit-ups 15
Strength: Split Jerk - 15min to find RM1 (from the rack) Metcon: In teams of 2 for time: 40 Bar Muscle-ups Run 400m 40 Front Squats (#80/50) Run 400m 40 Synchronized Burpees Run 400m 80 Cal Row Run 400m
Strength: Overhead Squat 2-2-2-2-2-2 Metcon: 4 Rounds for time: 50 Double unders 10 Power snatch (#35/25) 10 Box jump overs Endurance: 4 Rounds: Run 400 3 min DB power snatch (#15/10) 3 min burpee box step ups Competitors: A. 15min to build a heavy bear complex B. For
Skill: Handstand Pushups Metcon: AMRAP in 20min: 7 HSPU 10m Double KB/DB Front rack lunges (#24/16 or #25/15) 15 V-Ups
Srength: Push Press 6x6 Pick your weight and start a set every 90sec. Use same weight for all sets. Metcon: 7 Rounds for time: 3 Squat Cleans (#80/50) 12 Clapping Pushups Run 200m
Power: Box Jump for height. 15min to find max height jump. Metcon: 3 Rounds for reps: 1min Burpees 2min Kettlebell Swings (#24/16) 3min DB Power Cleans (#22/15) Rest 1min between rounds Endurance: 30 min amrap: 400 Meter farmer carry (#20/16) 15 situps 20 back extension 30 kb
Skill: Rope Climb Metcon: For time: 69 Thrusters(#60/40) *Bar touch the ground - 10 Box Jumps + 1 Rope Climb penalty
Skill: Snatch Balance 3-3-2-2-1-1 Metcon: AMRAP in 12min of the ladder: 10 Double Unders 1 Overhead Squat (#70/45) *add 10du and 1ohs every round
ערב יום הזיכרון לחללי מערכות ישראל השנה, 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 אימון גיבורים לזכרו של סגן
Strength: Front Squat 3-3-3-2-2 Metcon: 5 Rounds for time: 10 KB Clean and Jerks (#24/16) 5 Ring Muscle-ups Endurance: AMRAP in 40 min 5 T2B 10 Push-ups 15 Lunges Run 400m Competitors: A. Muscle Snatch 1-1-1-1-1 Build to a heavy weight B. Squat Clean 1-1-1-1-1 Build to a heavy
Strength: Weighted Pullups 3-3-3-2-1 Metcon: For time: 30 DeadLifts (#120/80) 40 Toes-to-bar 50 Dumbbell Snatches (#25/15) *EMOM - 5 Burpees"
Strength: 3-pos Clean: 1 From the ground 1 From below the knees 1 From above the knees *Work for 6 sets and go heavy Metcon: For time: -3 Rounds: 3 Clean and Jerks (#70/45) 25 Double Unders -2 Rounds: 2 Clean and Jerks (#75/50) 25 Box Jumps -1
Skill: Pistol Squat Metcon: "Mary" AMRAP in 20min of: 5 Handstand Pushups 10 Pistols 15 Pullups Endurance: AMRAP in 40 min: Run 400 5 Pullups 20 KB Swing (#24/16) 30 KB deadlifts (#24/16) 20 Lunges 30 Situps
Strength: Bent-over Rows 5-5-5-3-3-3 Metcon: 3 Rounds for time: 50 Air-Squats 30 Kettlebell Swings (#24/16) 10 Power Snatches (#60/40)
