Thursday - 190516
Skill: Single/Double/Tripple unders practice Metcon: In teams of 2: 7 Rounds for time: 50 Double Unders 16 Shoulder to overhead (#60/40) 50 Double Unders 16 Front Rack Lunges (#60/40)
Wednesday - 180516
Skill: Tabata: L-Handstand Hollow body hold *alternate each round Metcon: For time, split reps any way you like: 70 DB Clean (two dbs, #20/10) 70 Burpees 70 Pullups *20min time-cap
Tuesday - 170516
Strength: 5 sets for load: Power Clean + Hang Power Clean + Front Squat + Push-Press (1+1+1+1) Metcon: AMRAP in 15min: 5 Deadlifts (#100/60) 10 Wallballs (#10/6) 15 V-ups
Monday - 160516
Strength: Back Squat 5-5-5 Metcon: 2 RFT: 50 Double Unders 40 Knees-to-elbows 30 DB Snatch (#25/15) 20 HSPU
Sunday - 150516
Skill: 3 Rounds for quality: 20s L-Sit hold on boxes/parallettes 20s Ring support 20s Chin-over-bar hold 20s Handstand hold Rest as needed between drills but try to go unbroken on each if you can Metcon: In teams of 2 for time: 200 Situps 100 Hang Power Cleans (#45/30)
Saturday - 140516
Strength: Push-Jerk 2-2-2-1-1-1 Metcon: AMRAP in 12min: 10 Sumo-deadlift High-pull (#50/35) 200m run 5 Muscle-ups
Friday - 130516
Skill: Kettlebell Snatch Metcon: 5 Rounds for time: 60 Double Unders 12 Clapping Pushups 12 Kettlebell Snatches (#24/16)
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 -