Monday - 230215
Strength: EMOM 7min: Max Unbroken Strict Pullups Metcon: 5 Rounds: 15 Box Jumps 10 Front Squats (#60/40) 15 V-Ups
Sunday - 220215
Skill L-Sit Hold - accumulate 120sec Metcon: In Pairs: AMRAP in 25min of: 5 C&J (#60/40) 10 Ring Dips Run 400m (together) *Partner A does 5 C&J + 10 Ring Dips, then Partner B does 5 C&J + 10 Ring Dips and then both runs
Saturday - 210215
Skill: Kipping/Butterfly Pullups Strength: Press 3-3-3 Metcon: 3 Rounds for time: 15 Pullups 30 Air-Squats 50 Double Unders
Friday - 200215
Skill: Kipping/Butterfly Pullups Strength: Press 3-3-3 Metcon: 3 Rounds for time: 15 Pullups 30 Air-Squats 50 DoubleUnders
Thursday - 190215
Skill: HSPU Metcon: 10 Rounds for time: 3 HSPU 4 DeadLifts (#100/60) 5 Rollups
Wednesday - 180215
Strength: Overhead Squat 2-2-2-2-2 Metcon: For time: A) 100 Double Unders B) 3 Rounds of: 20 Pushups 20 Kettlebell Swings (#24/16) C) 100 Double Unders
Tuesday - 170215
Strength: DeadLift 5-5-5 Metcon: 5 Rounds: AMRAP in 3min of: 9 WallBall Shots (#10/6) 6 Hang Power-Cleans (#60/40) 3 Burpees 1min Rest after each round.
Monday - 160215
Strength: Back Squat 5-5-5 Metcon: "Michael" 3 Rounds for time: Run 800m 50 Back extensions 50 Situps
Sunday - 150215
Skill: Ring Muscle-ups progressions Metcon: AMRAP in 14min of: 20 Air-Squats 15 Kettlebell Swings (#24/16) 10 K2E 5 Muscle-ups
Saturday - 140215
Strength: 5 sets, add weight each set of: 3-Pos-Clean (Demo) Metcon: For time: 15-12-9 of: Thrusters (#50/35) C2B Immediatly into: 15-12-9 of: Burpee Box-Jump Squat Clean (#50/35)
Friday - 130215
Skill: Power Snatch Metcon: 3 Rounds for time: 12 Power Snatch (#40/30) 21 Rollups WebRep סך כל הרייטינג
Thursday - 110215
Skill: EMOM 12min: Even: Max L-Sit Hold Odd: Max Plank Hold Metcon: AMRAP in 15min of: 10 Alt. Lunges w/Plate overhead (#20/15) 10 Toes-to-bar 40 Double Unders
Wednesday - 110215
Skill: Hand Stand - accumulate 2min with nose to the wall Metcon: "Diane" For time 21-15-9 reps of: DeadLifts (#100/60) HSPU Rest 7min and then: "Annie" 50-40-30-20-10 reps of: Double Unders Situps
Tuesday - 100215
Strength: Paused Front Squat (3sec) 3-3-3-2-2 Metcon: 10-9-8-7-6-5-4-3-2-1 reps of: Power Cleans (#60/40) OTB Burpees
Monday - 090215
Skill: Pistols Strength: Weighted Ring-Dips 3-3-3 Metcon: Run 800m and then: 4 Rounds of: 20 Kettlebell Swings (#24/16) 15 Pushups 10 Pistols
Sunday - 080215
שימו לב! השבוע בימים שלישי ורביעי בשעה 21:00 יוצאת לדרך סדנת היסודות החודשית שלנו! Metcon: For time: 100 Wallball Shots (#10/6) 80 Situps 60 Pullups 40 Box Jumps 20 C&J (#60/40) Time Cap: 30min