Tuesday - 231214
Skill: EMOM for 10min of: Even: Double Unders Practice Odd: 10 Situps Rest 5min and then: Metcon: 3 Rounds for time: 200m Pinch Grip walk (#10/5) 12 DeadLifts (#100/60) 12 Toes-to-bar
Monday - 221214
Skill/Strength: Thruster - 15min to find your 1RM Metcon: For time: 50 Burpee Pullups *EMOM 5 Thrusters @ 65%
Sunday - 211214
Strength: Floor Press 5-5-5-5-5 Metcon: "Schooopid" 21 Thrusters (#43/30) 12 OTB Burpees 14 HSPU 32 Alternating Lunges w/Plate overhead (#20/15) 32 KB Swings (#32/20) 32 Hang Power Cleans (#43/30) 32 Double Unders 32 Weighted Situps (#20/15)
Saturday - 201214
Skill: DoubleUnders Strength: Back Squat 5-5-5 Metcon: 50 Kettlebell Swings (#24/16) 100 DoubleUnders 50 V-ups 100 DoubleUnders 50 Toes-to-bar 100 DoubleUnders
Friday - 191214
Skill: Clean Metcon: 10-9-8-7-6-5-4-3-2-1 Pushups & Situps 20 Cleans (#60/40) 1-2-3-4-5-6-7-8-9-10 Pushups & Situps
Thursday - 181214
Skill: Hang Power Snatch Metcon: AMRAP in 10 min: 3 Hang Power Snatch (#60/40) 6 Burpees 12 Alternating Lunges
Wednesday - 171214
Strength: Hang Clean 2-2-2-1-1-1 Metcon: For time: Run 800m 21 Kettlebell Swings 21 Pullups 21 HSPU Run 400m 15 Kettlebell Swings 15 Pullups 15 HSPU Run 200m 9 Kettlebell Swings 9 Pullups 9 HSPU
Tuesday - 161214
Strength: Weighted Pullups 5-5-5-2-2-2 Metcon: 3 Rounds for time: 20 DeadLifts (#60/40) 20 HRPU 40 Double Unders
Monday - 151214
Skill/Strength: Overhead Squat 3-3-3-3-3 Metcon: 27-21-15-9-3 Push Press (#43/30) OTB Burpees
Sunday - 141214
Metcon: "Kelly" 5 Rounds for time: Run 400m 30 Box Jumps 30 WallBall Shots (#10/6)
Saturday - 131214
Strength: Floor Press 5-5-5-5-5 Metcon: In teams of 2 (i-go-you-go): AMRAP in 20min of: 5 Thrusters (#43/30) 7 Hang Power Cleans (#43/30) 9 SDHP (#43/30)
Friday - 121214
Strength: Back Squat 3-3-3-3-3 Metcon: 5 Rounds for time: 30 Double Unders 10 C2B 5 Strict HSPU
Thursday - 111214
Power: Box Jump: 15min to establish highest jump. Metcon: 5-4-3-2-1 Wall Climb DeadLift (#120/70) Ring Muscle-ups (scaling: c2b) *Run 200m at the end of each round*
Wednesday - 101214
Skill: HSPU Metcon: For time: 30 HSPU 40 Pullups 50 Kettlebell Swings (24/16) 60 Situps 70 Burpees
Tuesday - 091214
היום בשעה 21:00 מתקיים המפגש הראשון של סדנת היסודות שלנו לחודש דצמבר! כל מי שעדיין צריך להסדיר תשלום בעבור הסדנה מתבקש להגיע 10 דקות קודם. Strength: DeadLift 5-5-5 Weighted Ring Dips 5-5-5 Metcon: AMRAP in 12min of the Ladder: 3-6-9-12-15..... Clean & Jerk (#40/30) Toes-to-bar
Monday - 081214
Strength: Front Squat 3-3-3-3-3 Metcon: 5 Rounds for time: 20 Walking Lunges steps 10 Power Cleans (#50/35) 5 Burpees