Thursday - 180914
Skill: Kettlebell Snatch Metcon: For time: 100 Squats 80 HRPU 60 Box Jumps 40 Kettlebell Snatches (alt. arms) 20 T2B
Wednesday - 170914
Strength: For load: Bent Over Rows 5-5-5 Ring Dips 5-5-5 Metcon: 3 Rounds for time: 7 Power Cleans (#60/40) 14 Lunges (#60/40) 21 Double Unders
Tuesday - 160914
Skill: Double Unders Strength: Back Squat 5-5-5 Metcon: 3 Rounds for total reps: Run 400m Max Strict Pullups Max Strict HSPU
Monday - 150914
Strength: Push Press 5-5-5 Push Jerk 3-3-3 Metcon: AMRAP in 10min of: 5 Overhead Squats (#50/30) 15 Kettlebell Swings (#32/16) 25 Doubleunders
Sunday - 140914
היום לא יתקיים אימון בבוקר, אימון הבוקר נדחה ליום שני באופן חד-פעמי. Strength: High Hang Clean 2-2-2-2-2 Metcon: 200m Pinch Grip Carry (#20/10) 2 Rounds of: 12 Thrusters (#60/40) 12 Toes to bar 200m Pinch Grip Carry (#20/10) 2 Rounds of: 24 DeadLifts (#60/40) 24 Burpees
Saturday - 130914
*** שימו לב *** האימון של מחר בשבע בבוקר יידחה ליום שני באופן חד פעמי. על מנת להרשם יש לסמן במערכת כרגיל, ולזכור להגיע ביום שני ולא בראשון בבוקר Strenght: 3-3-3-3-3 Push Press "Nasty Girls" 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans (135/95lbs)
Friday - 120914
Strength: Front Squat 3-3-3-3-3 Metcon : Run 800m 30 Box jumps 30 Situps Run 400m 20 Box jumps 20 Pistols Run 200m 10 Box jumps 10 Pullups
Thursday - 110914
מזכיר שאת שני האימונים יעביר דוד ליטבינוב, אלוף ישראל בהרמת משקולות. Skill : CLEAN & JERK Metcon : By David -------- באופן ג'ים METCON לקבוצה שרוצה לעשות Strength: Weighted Pullups Metcon : 3 RFT Run 400m 12 Pullups 18 Kettlebell Swings (32/16)
Wednesday - 100914
Skill : HSPU Strenght : Deadlift 3-3-3 Metcon : 5 RFT OF 6 DL (100/60) 12 Pushups 18 Situps
Tuesday - 090914
Strength: Back Squat 5-5-5-5-5 Metcon: 21- 15 - 9 - 6 - 3 WB Shots (10/6) HSPU Burpees
Monday - 080914
Strength: DeadLift 5-5-5 Metcon: 4 Rounds for time: 12 Push Press (#50/35) 25 Hand Release Pushups 40 Doubleunders
Sunday - 070914
Strength: Hang Squat Clean - 15min to find RM1 Metcon: Run 800m 55 Kettlebell SDHP (#32/20) 44 V-Ups 33 Box Jumps 22 Pullups 11 Ring Dips Run 800m
Saturday - 060914
Skill/Strength: Hang Power Snatch 2-2-2-2-2-2 Metcon: AMRAP in 15min of the Ladder: 3 Front Squats (#60/40) 3 HSPU 5 Atomic Situps 6 Front Squats (#60/40) 6 HSPU 5 Atomic Situps 9 Front Squats (#60/40) 9 HSPU 5 Atomic Situps 12 12 5 And so on within
Friday - 050914
Strength: Press 5-5-5-5-5 Metcon: 10 Rounds for time: 9 Kettlebell Swings (#32/16) 8 Hand Release Pushups 7 Toes-to-bar
Thursday - 040914
Skill: Hang Power Clean Strength: Back Squat 5-5-5 Weighted Pullups 5-5-5 Metcon: AMRAP in 12min of: 5 Hang Power Cleans (#60/40) 5 Burpees over the bar 10 Wallball Shots (#10/6)
Wednesday - 030914
Skill/Strength HSPU Technique / Deficit Strict HSPU 2-2-2-2-2 Metcon: "Diane" (Demo) 21-15-9 reps of: DeadLift (#102/60) HSPU Cash-out: 100 Doubleunders *Max L-Sit hold for every break*