Tuesday - 210616
Power: Broad Jump - 3 attempts to set best jump Metcon: 3 Rounds for time: 50 Air Squats 35 Plate G2OH (#20/15) Run 800m
Monday - 200616
Skill/Strength: Power Clean 3-3-3-3-3 Metcon: In pairs, i-go-you-go AMRAP 20min: 5 Front Squats (#60/40) 5 Jerks (#60/40) 10 Hand-Release Pushups
Sunday - 190616
Skill: L-sit on boxes - accumulate 3min Metcon: For time: Run 800m 32 Clusters (#40/30) 64 Russian KB Swings (#24/16) 96 Double Unders
Saturday - 180616
Strength: High hang clean 3-3-3-3-3 Metcon: 27-21-15-9-3 reps of: Deadlifts (#60/40) Over the bar Burpees
Friday - 170616
Skill: Tabata Hollow body hold + superman hold Metcon: 3 Rounds For time: 30 Wallball shots (#10/6) Run up and down the stairs with the wb
Thursday - 160616
Skill: Hang Power Snatch Metcon: AMRAP in 8min: 3 Hang Power Snatches (#50/35) 6 Pistols 9 Situps Immediately into: 6min to find max C&J
Wednesday - 150616
Speed: Snatch Balance 2-2-2-2-2 Metcon: 4 Rounds for time: 15 Overhead Squats (#40/30) 6 Man makers (Demo) 8 Lunges (any way, with the bar) (#40/30)
Tuesday - 140616
Strength: Bent-over Row 5-5-5 Metcon: Annie are you ok? 50-40-30-20-10 Double Unders Situps Pushups
Monday - 130616
Strength: 15min to work to a heavy complex of: Power Clean + Front Squat + Push-Press (1+1+1) Metcon: In pairs, 15min AMRAP of: Kettlebell Swings (#24/16) Partner A - Runs 200m Partner B - Swings switch every run score = total kb swings done
Sunday - 120616
Strength: DeadLift 3-3-3-3 Metcon: 7 Rounds for time: 5 DB Thrusters left arm (#25/10) 5 DB Overhead walking Lunges left arm 5 DB Thrusters right arm (#25/10) 5 DB Overhead walking Lunges right arm 10 Burpees
Friday - 030616
משפצים! המועדון יהיה סגור עד יום שלישי.
Thursday - 020616
Strength: DeadLift 3-3-3-2-2 Metcon: 5 Rounds for time: 12 Pistols 10 HSPU 8 Burpees
Wednesday - 010616
Skill: Snatch Strength: Snatch - 12min, work on technique or build to a heavy single Metcon: AMRAP 10min ladder: 3-6-9-12-15... etc.. Hang to overhead (#45/32) Toes-to-bar
Tuesday - 310516
Strength: Weighted Push-ups 6-6-4-4-2-2 Metcon: 7 Rounds for time: 50 Double Unders 30 Ab-Mat Situps 15 Wall Balls (#10/6)
Monday - 300516
Strength: Back Squat 5-5-5 Metcon: For total reps, on a running clock: 0:00-5:00 5 Strict HSPU 5 Burpee-Box Jumps 5:00-10:00 5 Strict Chest-to-bar 5 Burpee-Box Jumps 10:00-15:00 5 Strict Ring Dips 5 Burpee Box Jumps
Sunday - 290516
Skill: Pistols Metcon: "DT" 5 Rounds for time: 12 DeadLifts 9 Hang Power Cleans 6 Push Jerks Rx': #70/47.5