Wednesday - 141015
Strength: 15min to find RM1 Power Clean Metcon: AMRAP in 12min of: 10 Box Jumps 5 Front Squats (#60/40) 3 Muscle-ups
Tuesday - 131015
Strength: Back Squat 3-3-3-3-3 Metcon: 3 Rounds for time: 200m DB Farmer carry (#20/10) 20 Pushups 14 Toes-to-bar
Monday - 121015
Strength: 3 sets of: max strict pullups max L-sit hold Metcon: AMRAP in 15min of the ladder: 2-4-6-8-10-12..... Thrusters (#40/30) Weighted Situps (#20/10)
Sunday - 111015
Strength: DeadLift 5-5-3-3-3 Metcon: 9-15-21 reps of: HSPU Hang Power Cleans (#60/40) 35 Double Unders
Saturday - 101015
Metcon: "Filthy Fifty" For time: 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings (#24/16) 50 Walking Lunges steps 50 Knees to elbows 50 Push press (#20/15) 50 Back extensions 50 Wallballs (#10/6) 50 Burpees 50 Double unders
Friday - 091015
Skill: Single/Double/Tripple Unders Metcon: 5 Rounds for time: 35 Double Unders 15 Knees-to-elbows 15 Kettlebell Swings (#24/16)
Thursday - 081015
Strength: Weighted Pullups 3-3-3-3-3 Metcon: For time: 15 Overhead Squats (#60/40) 30 Wallballs (#10/6) 10 Overhead Squat 30 Wallballs 5 Overhead Squats 30 Wallballs
Wednesday - 071015
Strength: 3 Sets for load of the complex: Clean + Hang Clean + Front Squat + Jerk (1+1+1+1) Metcon: AMRAP in 20min of: Run 200m 35 Situps 7 Ring Dips
Tuesday - 061015
Skill: Pistols Metcon: 5min AMRAP of: 8 Pistols (alt legs) 8 Kettlebell Swings (#32/20) Rest 1min and then: 5min AMRAP of: 8 Pistols 8 Hand-Release Pushups Rest 1min and then: 5min AMRAP of: 8 Pistols 8 Burpees
Monday - 051015
Strength: Overheads Squat 3-3-2-2-2 Metcon: AMRAP in 15min of: 30 Double Unders 10 SDHP (#40/30) 30 Double Unders 10 Thrusters (#40/30)
Sunday - 041015
סוכות ב׳ הלו״ז להיום: 11:00 - אימון + אופן ג׳ים (להרשם ל18) 12:00 - אימון (להרשם ל19) 13:00 - אימון (להרשם ל20) Skill: Chest to wall hand-stand 5 sets of 30sec hold Metcon: In Pairs for time: 25 Pullups 50 DeadLifts (#60/40) 100 Box Jump
Saturday - 031015
Skill: Hang Power Snatch Metcon: 5 Rounds for time: 5 Hang Power Snatch (#50/35) 10 Toes-to-bar
Friday - 021015
Skill: Kipping Pullups Metcon: 21-15-9 reps of: DB Snatch (#15/10) Burpees Wallballs (#10/6)
Thursday - 011015
Strength: Floor Press 5-5-5-3-3 Metcon: AMRAP in 20min of: Run 400m 5 G2OH (#43/15) 10 Jump Squats 15 V-ups
Wednesday - 300915
Strength: Power Clean 2-2-2-2-2 Metcon: 10 Rounds for time: 6 HSPU 7 Push-ups 8 DB Lunges (#15/10)
Tuesday - 290915
Skill: Snatch Metcon: AMRAP in 15min In Pairs: I go, you go 2 Snatches (#60/40) 4 Burpees over the bar 6 Chest-to-bar Pullups