Monday - 300614
Skill: Hand Stand Strength: Back Squat 3-3-3-3-3 Metcon: With a single Kettlebell (Rx' #32/16) perform: Tabata Kettlebell Swings Tabata Kettlebell Sit-ups Tabata Goblet Squat Tabata Burpees
Sunday - 290614
Skill: Pick your weakness and work on it for 15min Strength: Strict Pullups - 3 sets of MAX unbroken reps (rest 2min between) Metcon: AMRAP in 10min of: 8 Pushups 6 Toes to bar 4 Front Squat (#60/40)
Saturday - 280614
Strength: Floor Press 5-5-5-5-5 Metcon: 4 Rounds for time: 12 Pullups 15 Wallball Shots (#10/6) 17 Kettlebell Swings (#32/16) 200m Run
Friday - 270614
Skill/Strength: Hang Power Snatch 1-1-1-1-1 (Demo) Metcon: 30 Thrusters (#43/30) 10 Box Jumps 8 Ring Dips 20 Thrusters (#43/30) 20 Box Jumps 8 Ring Dips 10 Thrusters (#43/30) 30 Box Jumps 8 Ring Dips
Thursday - 260614
Skill: Box Jump - 15min to establish highest jump Strength: Power Clean 2-2-2-1-1-1 Metcon: AMRAP in 12min of: 10 Burpees 25 Double-unders
Wednesday - 250614
Strength: Back Squat 5-4-3-3-3 Weighted Pullups 5-5-5 Metcon: 4 Rounds: Run 400m 14 Deadlifts (#100/65) 12 Atomic Situps (#20/10) (Demo)
Tuesday - 240614
Skill: Hang Squat Clean Strength: Hang Power Clean 3-3-3-3-3 Metcon: Complete as many rounds as possible in 12 minutes of: 12 Push Press (#50/35) 12 Chest to bar 12 Pistol Squats (or 24 air-squats)
Monday - 230614
Skill: Overhead Squat Strength: Overhead Squat 5-5-5 Metcon: 21-15-9 reps of: WallBall Shots (#10/6) Toes-to-bar Box Jumps
Sunday - 220614
Strength: Ring Dips 5-5-5-5-5 (weighted if you can) Metcon: "DT" 5 Rounds for time of: 12 DeadLift (#70/45) 9 Hang Power Clean (#70/45) 6 Push Jerk (#70/45)
Saturday - 210614
אימון הפתעה, תגיעו ותגלו :)
Friday - 200614
Skill: Hand Stand/HSPU Strength: Back Squat 5-5-5 Press 5-5-5 Metcon: 10 Rounds for quality! 2 C2B 3 HSPU 4 Pistols
Thursday - 190614
Skill: Push Jerk Strength: Push Jerk 2-2-2-2-2 Metcon: AMRAP in 15min of the ladder: 3 Thrusters (#43/30) 3 Sumo Deadlift High Pull (#43/30) 25 Doubleunders 6 Thrusters (#43/30) 6 Sumo Deadlift High Pull (#43/30) 25 Doubleunders 9 Thrusters (#43/30) 9 Sumo Deadlift High Pull (#43/
Wednesday - 180614
Strength: Back Squat 4-4-4-4 Metcon: 4 Rounds for time: 10 DeadLifts (#100/60) 10 HRPU 10 V-ups *EMOM - 3 Burpees-over-the-bar*
Tuesday - 170614
Strength: Weighted Pullups 5-5-5-2-2 Metcon: 3 Rounds for time: 22 Burpees 22 Kettlebell Swings (#32/16) 22 Box Jumps 400m Run Cashout: TABATA Bottom to bottom Squats
Monday - 160614
Skill: Tripple/Double/Single Unders Strength: Overhead Squat 5-5-5 Metcon: 3 Rounds for time: 15 Wallball Shots (#10/6) 30 Doubleunders 15 Ring Dips
Sunday - 150614
Skill: Kipping Toes-to-bar (Demo) Strength: Press 5-5-5 Metcon: 21-15-9 of: Toes-to-bar Front Squat (#60/40) Over-the-bar Burpees