תשעה באב. המועדון יסגר היום בשעה 19:30. הלו״ז להיום: 16:30 - אופן ג׳ים (אין צורך להרשם) 17:30 - אימון קבוצתי (להרשם ל17:30 במערכת) 18:30 - אימון קבוצתי (להרשם ל18:30 במערכת) Stength: Hang Power Snatch 3-3-3-2-1 Metcon: 3 Rounds for time: Run 200m
Skill: Strict Toes-to-bar 10-10-10 90sec rest between sets Metcon: In Pairs: AMRAP in 20min, i-go-you-go: 3 Power Cleans (#60/40) 5 Front Squats (#60/40) 7 over the bar Burpees
Strengh: Overhead Squat 5-5-5-3 Metcon: AMRAP in 16min of: 8 Pushups 4 Hang Power Cleans (#70/45) 8 Rollups
Strength: Back Squat 5-5-5-3-1 Metcon: 3 Rounds: 20 SDHP (#40/30) 20 Knees-to-elbows
Skill: EMOM 10min Even: Double Unders practice Odd: Max Plank hold Metcon: 50-40-30-20-10 Double Unders Kettlebell Swings (#24/16)
Strength: 5 sets: Max unbroken strict pullups 30sec hollow body hold Metcon: AMRAP in 6min of: 10 DeadLifts (#100/50) 10 Single arm DB thrusters Rest 1min Run 800m with the DB
Skill: Pistols Metcon: 7 Rounds for time: 10 Pistols 7 Burpees 5 Push-jerks (#60/40)
Strength: Power Snatch 2-2-2 Hang Power Snatch 1-1-1 Metcon: AMRAP in 12min of: 1 Hang Squat Clean (#60/40) 2 Toes-to-bar 3 Clapping Pushups -add 2 reps for each movement every round.
Skill: Bar Muscle-up Metcon: 5 Rounds for time: 9 burpees 6 hspu 3 bar muscle-ups Cash-out: L-sit hold - 3 sets of max hold each
Strength: EMOM 8min: 1 clean and jerk followed by an unbroken set of ring dips Metcon: 3 Rounds for time: 25 WallBalls (#10/6) 10 Chest-to-bar
Strength: Back Squat 5-5-5 Metcon: AMRAP in 20min of: 12 Kettlebell Swings (#32/20) 12 Goblet Lunges 24 Double Unders 24 Situps
Skill: Thrusters (efficiency) Metcon: For time: Run 800m 18 Thrusters (#45/30) Run 400m 15 Thrusters Run 200m 12 Thrusters
Strength: Paused Push-Jerks (2sec) 2-2-2-2-2-2 Metcon: 4 Rounds for time: 15 KB clean and jerks (#24/16) 15 Box Jumps
Skill: Double Unders Metcon: 5 Rounds: 3 Power Cleans (#70/50) 6 Front Squats 9 Hand-Release Pushups Rest 2min and run 400m as fast as possible with a #10/6 medball.
אימון ועל-האש בפארק הלאומי! Metcon: In teams of two, 10 rounds for time: Sprint 100m (both) 10 over the partner burpees 15 jump squats (each) 20 partner situps
Skill: Turkish get-up Strength: Turkish get-ups 4-4-4 (2 reps each arm) Metcon: For time: 36-24-12 reps of S2OH (#45/30) Box Jumps
