Wednesday - 260423
Strength: Front Squat 12min build up to an RM3 Metcon: For time: 75 Pullups 75 KB Swings (#24/16) 75 Box Jumps 75 Wallballs (#10/6)
Tuesday - 250423
יום הזיכרון לחללי מערכות ישראל היום, כבכל שנה נקיים אימון גיבורים לזכר לוחם ישראלי שנפל. אימוני גיבורים הם אימונים קשים וארוכים יותר מהאימונים הרגילים שאנחנו מבצעים במועדון ומטרתם לחלוק כבוד אחרון עם אנשי ביטחון (צבא/משטרה/כבאות) שנפלו בעת מילוי תפקידם. השנה אנו מקדישים את האימון לזכרו ועל מנת לספר
Monday - 240423
Strength: 15min build up to RM2 Weighted Pullups Metcon: AMRAP in 12min of: 3-6-9-12... S2OH (#50/35) 10 Burpee Box Jump Overs Gymnastics: Skill- Kipping Ring MU -False Grip & Pull -Transition -Kipping Dip Endurance: 3 Rounds for time: 100 Double Unders 80 Wallballs (#10/6) 60 Pushups 40 Burpees
Sunday - 230423
Strength: E2MOM for 14min: Power Snatch + Hang Power Snatch (1+1) Metcon: 5 Rounds for time: 8 Deadlifts (#100/70) 12 DB Overhead Lunges (#22.5/15,x1) 40 Double Unders
Saturday - 220423
Strength: E3MOM for 15min (5sets): 6/6 Bulgarian Split Squat 25sec Sandbag Carry (bear hug, AHAP) Metcon: For time: 1 Dual DB/KB Farmer Grip Stairs Ascend (#22.5/15,x2) 30 C2B Pullups 30 Meball Cleans (#10/6) 30 Box Jump Overs 15 Devil Press (#22.5/15,x2)
Friday - 210423
Strength: 12min build up to an RM2 Push-Press Metcon: 3 Rounds for max reps: 1min Thrusters (#40/30) 1min Bike (calories) 1min V-Ups 1min Ring Dips 1min Burpees 1min Rest Skills: Main: -Shoulder ROM opener -bridge work -C2W work (variations) -pancakes CASH OUT: 1min work/1min restx3 Partner A: 16
Thursday - 200423
Strength: Deadlift 5-5-4-4-4 Metcon: For time: Run 800m 150 Wallballs (#10/6) *Every break on the wallballs: 10 Strict T2B Endurance: 2 Rounds for time: Bike 60/48 Cal 50 Box Jump Overs 50 Ring Rows Row 1000/800m 50 Plate G2OH (#15/10) 50 Plate Situps (#15/10)
Wednesday - 190423
Strength: Every 2:30 for 6 sets (15min): 5 Dual DB/KB Z-Press 20 Hollow Rocks Metcon: For time: 27-21-15-9-3 reps of: Hang Squat Cleans (#40/30) Pullups Gymnastics: Skill- False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU Strength-20 min Emom: Min 1- 3 Arch Pull/ 6
Tuesday - 180423
Skill: 20min Handstands Practice Metcon: AMRAP in 15min of: 20 Cal Row (or 15 Bike) 15 Knees-to-elbows 10 Hang DB Snatch (#22.5/15,x1) Endurance: 5 Rounds for time: Run 400m 25 Box Jumps 50 Double Unders Run 200m 20 Box Dips 50 Mountain Climbers
Monday - 170423
Strength: E2MOM for 12min: Floor Press 5-5-5-3-3-3 Metcon: 2 Rounds for time: Run 800m 30 Wallballs (#10/6) 12 Hang Clean and Jerks (#40/30) Endurance: AMRAP in 38min of: 1 Stairs Ascend 20 KB SDHP (#16/12) 20 Situps 20 KB Overhead Lunges 20 Knees-to-elbows 20 KB Swings
Sunday - 160423
Strength: 15min build up load for an RM2 Hang Squat Snatch Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Front Squats (#50/35) 5 Burpees over the bar 1 Wall Walk
Saturday - 150423
Strength: Back Squat 5-5-3-3-3 Metcon: 3 Rounds for time: Run 400m w/DB (#22.5/15,x1) 20 DB Box Step-ups (#22.5/15,x2) 15 DB Push-Press (#22.5/15,x2)
Friday - 140423
Strength: Split Jerk E2MOM for 14min: 2-2-2-2-1-1-1 Metcon: For time: Bike 60/48 Calories 50 Overhead Squats (#43/30) 30 Toes-to-bar Skills: Main: -Shoulder ROM opener -Jefferson curls -C2W work (variations) -External rotations CASH OUT: Grip Finisher 2 sets 40/20 work:rest -dead hang -ring support -plate pinch
Thursday - 140423
Strength: 15min build up load for: 3-pos Power Clean (high hang, hang, floor) Metcon: For time: 50-40-30-20-10 DB Snatch (#22.5/15,x1) 12 Ring Dips Endurance: AMRAP in 32min: Max Calories (row/bike) *E4MOM: 20 Wallballs (#10/6) 15 Pushups 10 V-Ups
Wednesday - 120423
Strength: Weighted Pullups 3-3-3-3-3-3 Metcon: AMRAP in 16min of: 4 Hang Squat Cleans (#60/40) 8 KB Swings (#24/16) 12 Situps
Tuesday - 110423
Strength: 12min build up to an RM1 Strict Press Metcon: 3 Rounds for time: 50 Double Unders 25 Dual DB Deadlifts (#22.5/15,x2) 15 HSPU Endurance: 5 Rounds for time: 50 Air-Squats 40 Pushups 30/24 Bike Calories 20 Box Jumps 10 Burpees