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
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
משפצים! המועדון יהיה סגור עד יום שלישי.
Strength: DeadLift 3-3-3-2-2 Metcon: 5 Rounds for time: 12 Pistols 10 HSPU 8 Burpees
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
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)
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
Skill: Pistols Metcon: "DT" 5 Rounds for time: 12 DeadLifts 9 Hang Power Cleans 6 Push Jerks Rx': #70/47.5
Skill: EMOM 12min: Even: max DUs Odd: 3 Wall Climbs Metcon: For time: Run 1600m 20 Kettlebell Swings 20 Ring Dips 20 Box Jump-Overs 20 OHS (#50/35)
Strength/Skill: Turkish Get-up 6 sets of 3 reps each arm. Metcon: AMRAP in 15min: 5 Overhead Squats (#50/32) 10 Box Jumps 15 Situps
Skill: KB Snatch Metcon: For time: 30 KB Snatches (#24/16) 100 Double Unders 20 KB Snatches 100 Double Unders 10 KB Snatches 100 Double Unders
Strength: Bent-over Row 5-5-5-3-3 Metcon: AMRAP in 16min: 10 Wall Ball (20/14) 10 Wall Ball SitUps 10 MedBall Cleans 10 MedBall Push-Ups (feet on ball)
Strength/Skill: 15min, go heavy or work on your technique with an empty barbell/light weight 3-Pos Clean: 1 From the ground 1 From the hang 1 From the high-hang Metcon: 10 min Ladder (for reps): 3 Power Cleans (#70/45) 30 Double Unders 6 Power Cleans 30 Double Unders
Strength: 6 attempts to build a heavy 2-rep Thruster (from the rack) Metcon: 6 Rounds for time: 12 Thrusters (#43/30) 200m Run 6 Toes-to-bar
Power: Box Jump for height - 12min to work for a high jump Metcon: 10min AMRAP of: 5 C&J (#60/40) 10 DeadLifts (#60/40) Rest 3min 5min AMRAP of: 5 Muslce-ups 10 DeadLifts (#60/40)
Strength: Bent-Over Row 5x5 Metcon: For time: 21-15-9 reps of: Clean and Jerks (#43/30) Box Jumps
