Friday - 211114
Skill: Kettlebell Clean Metcon: Tabata Russian Kettlebell Swings Tabata Goblet Squat Tabata KB Clean & Push-Press (alternate arms every round) Tabata KB Russian Twists Rx' = #24/16
Thursday - 201114
Skill: L-Sit Hold - accumulate 120sec Strength: Power Clean 2-2-2-2-2 Metcon: For time: Run 200m 50 Walking Lunges Run 400m 30 Rollups Run 800m 10 HSPU
Wednesday - 191114
Skill: Kipping Pullups Metcon: "Fran" 21-15-9 reps of: Thrusters (#43/30) Pullups
Tuesday - 181114
Strength: Thrusters 3-3-3-3-3-3 Metcon: For time: 50 Kettlebell Swings (#32/16) 40 Box Jumps 30 Push Press (#40/25) 20 Toes to Bar 10 Muscle Ups 20 Toes to Bar 30 Push Press (#40/25) 40 Box Jumps 50 Kettlebell Swings (#32/16)
Monday - 171114
Skill: Hang Power Snatch Metcon: AMRAP in 12min of: 11 Hang Power Snatches (#40/20) 20 Situps 40 Double Unders
Sunday - 161114
Skill: Hand Stand (free/wall assisted) Strength: DeadLift 5-5-5 Metcon: 3 min AMRAP: 5 Burpees 10 WallBall Shots 15 Plate G2OH (#20/15) Rest 1min. Repeat for 5 cycles.
Saturday - 151114
Skill: Hang Clean Strength: Press 5-5-5-5 Metcon: 4 Rounds for time: 10 Hang Cleans (#60/40) 10 Ring Dips Run 200m w/Plate (#20/15)
Friday - 141114
Skill: Kipping Pullups Metcon: AMRAP in 20min of: In Pairs I-Go-You-Go: 4 C2B 8 Box Jumps 12 Kettlebell Swings (#32/16)
Thursday - 131114
שימו לב! היום מתחילים עם מתכונת אימוני הווייטליפטינג הקבועים שלנו עם דוד ליטבינוב, כל יום חמישי מ21:00 עד 22:30, בואו לעבוד על טכניקה ולהרים כבד :) * אין להרשם גם לאימון הרמת משקולות וגם לאימון קבוצתי * Power: Box Jump for height - 15min to find highest Jump Strength: Weighted Pullups
Wednesday - 121114
Strength: Front Squat 5-5-5 Metcon: 10 Rounds for time: 7 Toes-to-bar 5 DeadLifts (#120/80) 3 OTB Burpees 1 Wall-Climb
Tuesday - 111114
Strength: Split Jerk 2-2-2-2 Metcon: For time: 48 Pullups 24 Thrusters (#40/20) 12 OHS (#40/20) *EMOM - 3 Burpees*
Monday - 101114
Strength: DeadLift 2-2-2-2-2 Metcon: 2 Rounds for time: Run 1600m 50 Russian Kettlebell Swings (#32/16) 50 Doubleunders
Sunday - 091114
היום בשעה 21:00 יתקיים המפגש הראשון של סדנת היסודות החודשית. כל מי שצריך עדיין להסדיר תשלום מתבקש להגיע 10 דקות קודם לכן על מנת להסדיר עניין זה. Skill: HSPU Strength: Pause Back Squat 3-3-3-3-3 (3sec pause) Metcon: AMRAP in 13min of the Ladder: 1 HSPU 1 C&J
Saturday - 081114
Strength: Bear Complex - 15min to establish heaviest complex. Metcon: For time: 100 Double Unders 75 Wall Balls (#10/6) 50 Toes to Bar 25 Ring Dips
Friday - 071114
Skill: Power Snatch Strength: Overhead Squat 3-3-3 Metcon: AMRAP in 8min of: 3 Hang Power Snatches (#40/20) 6 Over-the-bar Burpees
Thursday - 061114
Skill: L-Sit hold - accumulate 120sec Metcon: "Helen" 3 Rounds for time: Run 400m 21 Kettlebell Swings (#24/16) 12 Pullups