Thursday - 120522
Strength: 5 Sets: 6 DB Floor Press Max unbroken Pushups *rest 2:00 Metcon: 4 Rounds for time: 20 DB Step-ups (#22.5/15,x1) 30 Russian DB Swings 400m Run
Wednesday - 110522
Speed: 100m Sprint test 3 attempts *rest as needed for FULL recovery between attempts Metcon: In Pairs, AMRAP in 20min of: 8 Dual DB Push-Press (#22.5/15,x2) 40 Double Unders 8 Dual DB Renegade Rows *Partner holds in a plank *Switch every round
Tuesday - 100522
Strength: EMOM for 16min: 1 - 8/8 Dual DB Single-leg Deadlift 2 - 8 Weighted Jacksons (DB on knees) 3 - 16 X-Ups 4 - Rest Metcon: For time: Run 400m 30 Hang DB Clean and Jerks (#22.5/15,x1) 60 Burpees over DB 90 Air-Squats 60 Pushups
Monday - 090522
Strength: DB Tempo Front Squats 6-6-6-6-6-6 @3232 Rest 1:30 Metcon: AMRAP in 20min of: 100m DB Overhead Carry (#22.5/15,x1) 10 Devil Presses 100m DB Overhead Carry 20 DB Situps
Sunday - 080522
Strength: 5 Sets for load: 8/8 DB Bent-over Rows 15-30sec Hollow Hold 8/8 DB Z-Press *Rest 1:1 Metcon: 4 Rounds for time: Run 200m 16 DB Power Cleans (#22.5/15,x1) 50 Double Unders 16 DB Overhead Lunges (#22.5/15,x1) Running WOD: AMRAP in
Saturday - 070522
Strength: Push-Jerk 3-3-3-2-2-1-1 *Rest 1:30 Metcon: AMRAP in 20min of: 4 Burpees 8 Toes-to-bar 12 Wallballs (#10/6) 20m Sandbag Bear-hug Carry (#75/45)
Friday - 060522
Strength: Front Squat 3-3-3-3-3 Metcon: AMRAP in 12min of: 1-2-3-4... Power Cleans (#80/50) 10 HSPU 30 Double Unders Weightlifting: -Hang Power Snatch+OHS (60%) 2+2 /8 -Hang Squat Snatch Under The Knee (70%) 2×8 -Squat Snatch (80%) 2×3 (90%) 2×2 (95%) 1×1
Thursday - 050522
Strength: Weighted Pullups - 14min build to an RM1 Metcon: For time: 74 Clusters (#43/30) *EMOM: Even - 3 Bar-facing Burpees Odd - 1 Wall Walk Endurance: For time: Row 74 Cal Then 3 Rounds: 74 Air-Squats 74 Pushups 74 KB Swings (#16/12) Then Row 74 Cal
Wednesday - 040522
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 נקיים במועדון אימון גיבורים לזכרו של סרן ליעד
Tuesday - 030522
Strength: Clean and Jerk - 15min build up to a heavy 1-rep Metcon: 4 Rounds: 4min Cap: Run 400m AMRAP on remaining time of: 6 Dual KB/DB Overhead Lunges (#24/16,x2) 6 Pullups
Monday - 020522
Strength: EMOM for 12min: 1 - 3-6 Strict Deficit HSPU 2 - 20sec Hollow Hold Metcon: For time: 12-9-6-3 Thrusters (#50/35) C2B Pullups into: 12-9-6-3 Sumo Deadlift High Pulls (#60/40) Burpees over the bar Endurance: 4 Rounds for time: Run 800m 50 Walking Lunges 30 V-Ups 120 Double
Sunday - 010522
Strength: E2.5MOM for 15min (6 sets): Press + Push Press + Push Jerk (1+2+3) Metcon: AMRAP in 15min of: 15 Deadlifts (#60/40) 15 Hand Release Pushups 15 Wallballs (#10/6)
Saturday - 300422
Skill: Rope Climb Metcon: AMRAP in 20min of: 15/12 Cal Row (12/9 Bike) 10 Overhead Lunges (#43/30) 1-2-3-4... Rope Climbs
Friday - 290422
Strength: Back Squat 5-5-5-3-3 Metcon: For time: 15-12-9-6-3 Toes-to-bar DB Devil Press (#22.5/15,x2) Cal Row Weightlifting: -Hang Power Clean+Squat Clean 70% 4+1/ 8 -Hang Power Clean+Jerk 70% 3+1/ 8 -Squat Clean+Jerk 80% 1+1/ 3 90% 1+1/ 3
Thursday - 280422
Strength: 12min build up load for the complex: Power Snatch + Hang Power Snatch (1+1) Metcon: 6 Rounds for time: 6 C2B Pullups 6 Hang Power Snatch (#43/30) 6 Burpee Box Jumps 6/4 Cal Bike (legs only) 6 Front Rack Lunges 6 Clapping Pushups
Wednesday - 270422
Strength: E2MOM for 12min: Weighted Chinups 3-3-3-2-2-2 Metcon: AMRAP in 20min of: Bike 15/12 Cal (or 20/15 Row) 6 KB Push-Press (#24/16,x2) 8 KB Front Squats (#24/16,x2) 10 KB Deadlifts (#24/16,x2) Endurance: AMRAP in 35min of: Run 200m w/Plate (#20/15)