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)
Skill: Tabata L-Sit / Hollow rocks Metcon: In Pairs for time: 300 Double Unders 150 Weighted Pushups (#20/10) 50 Thrusters (#60/40) *Split reps as you like
Strength: EMOM for 8min: 2 High Hang Power Cleans Work on speed under the bar. Increase weight between rounds. Metcon: AMRAP in 15min of: 4 Power Cleans (#70/45) 8 Toes-to-bar 12 Wallballs (#10/6)
Strength: Deadlift 3-3-3-3-3 Metcon: 3 Rounds for time: 15 Shoulder to overhead (#50/35) 9 Burpee-Box Jumps Run 800m Endurance: AMRAP in 30 min: Run 400 3 Rounds: 5 pullups 10 HR Push ups 15 Air Squat Competitors: A. E2MOM for 14min: Hang Snatch + 2 OHS B. "DT"
Skill: Handstands practice - 10min Metcon: For time: 50 Pushups 25 Box Jumps 50 Double Unders 25 Overhead Squats (#50/35) 50 V-ups 25 Pullups 50 Burpees
Strength: Press 5-4-3-3-1 Metcon: 7 Rounds for time: 7 Chest-to-bar Pullups 14 Kettlebell Swings (#24/16) 24 Goblet Walking lunges steps (#24/16)
Skill: Single/Double/Tripple Unders practice for 10min. Metcon: AMRAP in 20min of: 30 Double Unders 1 Rope Climb 15 Situps 2 Ring Dips *add 1 rope climb and 2 ring dips every round Endurance: AMRAP in 30min: 200m run 8 DB Thrusters (#15/10) 10 Toes-to-bar 5 Pullups
Strength: Weighted Bar Dips 5-5-5-5-5 Metcon: For time: Run 200m 10 Box Jumps 10 Clean and Jerks (#60/40) Run 200m 20 Box Jumps 10 Clean and Jerks (#60/40) Run 200m 30 Box Jumps 10 Clean and Jerks (#60/40)
