Thursday - 120516
Strength: Deficit Deadlift (from plates) 3-3-3-3-3 Metcon: For time: 68 Thrusters (#60/40) *every time the bar touch the ground - 10 Box Jumps *go heavy on the thrusters
Wednesday - 110516
יום הזכרון לחללי מערכות ישראל בבוקר יום שני, כ"ג בתמוז התשע"ד (21 ביולי 2014), החל משעות הבוקר המוקדמות, הגיע מידע בדבר איתור תנועות חשודות במרחק של כמה מאות מטרים מערבית לעיר שדרות ובמרחק דומה צפונית לקיבוץ ניר עם. הודעה בדבר זיהוי דמויות חשודות הועברה לכל הכוחות
Tuesday - 100516
Strength: Power Clean - 15min to find RM2 (touch and go) Metcon: AMRAP in 15min: 10 Wallballs (#10/6) 10 Toes-to-bar Cash-out: accumulate 2min of L-sit (use parallettes, boxes, rings or pullup-bar)
Monday - 090516
Skill: Power Snatch Metcon: AMRAP in 14min: 10 Double Unders 1 Overhead Squat (#70/50) 20 DU 2 OHS 30 DU 3 OHS etc... adding 10du and 1ohs every round. go heavy on ohs if you got the technique and mobility.
Sunday - 080516
Skill: HandStand Push-ups Metcon: In pairs for time: 30-20-10 reps of: Back Squats (#60/40) Ring Dips ABmat Situps *use racks for back squat *one partner works while the other rest.
Saturday - 070516
Strength: Weighted Pullups 3-3-3-2-2-2 Metcon: AMRAP in 20min: 5 Burpees over-the-bar 4 Hang Clean (#60/40) 3 Push-Press Run 200m
Friday - 060516
Skill: Split Jerk Strength: 5 Sets: Push-Press + Push Jerk + Split Jerk (1+1+1) Metcon: AMRAP in 12min: 5 Burpee Box Jumps 7 Toes-to-bar 9 Plate G2OH (#20/15)
Thursday - 050516
Strength: Paused Overhead Squat 1-1-1-1-1 5sec pause at the bottom while maintaining good posture, SPEED on the way up. go heavy. Metcon: For time: 10-8-6-4-2 HSPU 50 Double Unders 2-4-6-8-10 C2B 20min cap
Wednesday - 040516
ערב יום השואה, המועדון יסגר בשעה 19:00. 7:00 - אימון קבוצתי / אופן ג'ים 8:00 - אימון קבוצתי / אופן ג'ים 9:00 - אימון קבוצתי / אופן ג'ים 16:00 - אופן ג'ים 17:00 - אימון קבוצתי 18:00 -
Tuesday - 030516
Metcon: In teams of 3 for time: 99 Wallballs (#10/6) 99 Pushups 99 Front rack KB Lunges (#24/16) 99 Situps Panda #1: Works Panda #2: Rests Panda #3: Holds a barbell at the finish position of the deadlift (#80/50) *The barbell may not touch the ground untill
Monday - 020516
Skill: Power Snatch Metcon: 3 rounds for time: 7 Power Snatch (#60/40) Run 400m 15 Burpees
Sunday - 010516
Skill: Ring Dips (strict/kip) Metcon: AMRAP in 20min: 15 Kettlebell Swings (#24/16) 10 Goblet Squats (#24/16) 5 Strict Pullups
Saturday - 300416
Strength: Back Squat 3-3-3 Metcon: In Pairs for time: 30 Bear Complex (#60/40) Rest 1min 60 Burpees over-the-bar Rest 1min 90 V-ups Rest 1min 120 Double Unders
Friday - 290416
Skill: Dumbbell Snatch Metcon: For total reps: 4 Rounds: 3 min on, 90 sec off 8 DB Snatch (alt arms, #20/15) 8 T2B 8 Jumping Lunges (alt legs)
Thursday - 280416
Skill: Bar Muscle-up Metcon: 6 RFT: 200m Run 5 Bar Muscle Ups 10 Pistols
Wednesday - 270416
Strength: E2MOM for 10min (5 sets) 1 Clean and jerk @ 85% Metcon: AMRAP in 10min: 5 DeadLifts (#100/60) 7 Box Jumps 9 Ring Dips