Thursday - 250816
Strength: Floor Press 5-5-5-5-5 1 Rope Climb after each set. Metcon: AMRAP in 12min: 32 Double Unders 12 Russian KB Swings (#32/20) 7 Ring Dips
Wednesday - 240816
Skill: Power Snatch Metcon: 5 Rounds for time: 3 Power Snatches (#60/40) 6 HSPU 9 Pistols Cash-out: GHD Back extension hold - accumulate 40-60sec (hold at the top) Endurance: A. Goblet Squat 3x12 B. "Karen" - 150 wallballs for time. (#10/6)
Tuesday - 230816
Strength: Clean and Jerk - 15min work for a heavy 2RM (touch and go) Metcon: 3 Rounds for time: Run 400m 30 Front Rack Lunges (#40/30) 15 Burpees over-the-bar
Monday - 220816
Skill: Overhead Squat Metcon: For time, 14-12-10-8-6-4-2 reps of: Hand Release Pushups Overhead Squats (#35/20) Cash-out: 35 Controlled V-Ups (slow and clean!)
Sunday - 210816
Skill: L-Sit hold - accumulate 3min Metcon: “Nasty Girls” 3 Rounds for time: 50 Air-Squats 7 Muscle-ups 10 Hang Power Cleans (#62/43kg)
Saturday - 200816
Strength: Bent-over Rows 5-5-5-5-5 Metcon: 3RFT 60 Double Unders 40 Situps 20 DB Push Press (#20/10) Endurance: AMRAP in 25min: 15 Kettlebell Swings (#24/16) 15 Box Jumps 50 Double Unders
Friday - 190816
Skill: HandStand Push-ups Metcon: "Diane" For time, 21-15-9 reps of: DeadLifts (#102/60) HSPU
Thursday - 180816
Strength: Overhead Squat 6-6-3-3-1-1 Metcon: 15 min AMRAP: 400m run 20 Step-ups 6 Strict Pullups 20 Sit-ups
Wednesday - 170816
Skill: Kipping Pullups Strength: 4 sets: 3 Front Squats + 1 jerk Metcon: AMRAP in 7min of: "Man Maker" (#20/10)
Tuesday - 160816
Strength: Press - 15min to establish RM2 Metcon: In Pairs, As many rounds as possible in 20min of: 10 Power Cleans (#40/30) 10 Clapping Pushups -Partner A: 200m Farmer carry (#20/10) -Partner B: does the AMRAP *Switch roles every farmer carry *Only full rounds count
Monday - 150816
Strength: Back Squat 5-5-5 AMRAP Strict HSPU after each set. Go Deficit if you can. Metcon: 5 Rounds for time: 15 Knees-to-elbows 36 Double Unders 8 Burpee-Pullups
Sunday - 140816
Strength: 4 Sets (not for time): 6 Bulgarian Split Squat (heavy) 6 Strict Toes-to-bar (quality) Metcon: 3min AMRAP of: 3 Thrusters (#60/40) 3 Box Jumps 2 min Rest 3min AMRAP of: 5 Thrusters (#50/30) 5 Box Jumps 2 min Rest 3min AMRAP of: 7 Thrusters (#40/20) 7
Saturday - 130816
ערב תשעה באב, המועדון יסגר היום בשעה 20:00 (לא יתקיימו אימוני אינדורנס ומתחרים באופן חד-פעמי) Strength: Hang Snatch 2-2-2-2-2-2 Metcon: AMRAP in 20min: 15 Kettlebell Swings (#24/16) 15 Medball Cleans (#10/6) 1 Stairs ascend
Friday - 120816
Skill: Pistols Metcon: For time: 100 Double Unders 50 AbMat Sit-ups 40 Hang Power Cleans (#50/35) 30 Pistols 20 Burpees 100 Double Unders
Thursday - 110816
Skill: Hand Stand practice - 10min Strength: Paused Push-Jerk 3-3-3 (2sec pause at the dip) Metcon: AMRAP in 10min of the ladder: 2 DeadLifts (#100/60) 2 Ring Dips 4 DeadLifts 4 Ring Dips 6 6 etc adding 2 reps every round
Wednesday - 100816
Strength/Skill: Hang Squat Clean 3-3-2-2-1-1 Metcon: 4 Rounds for time: Run 200m 12 Box Jumps 20 DB Snatches (#20/10)