Strength/Skill: EMOM for 12min: 1 - 20m Dual DB Overhead Walking Lunges (ahap) 2 - 10-20sec V-Hold 3 - Double Unders Practice Metcon: For time: Run 800m Then 2 Rounds of: 40 Goblet Squats (#22.5/15,x1) 30 DB Bent-over Rows (#22.5/15,x1) 20 Pike Pushups
Strength: 6 Sets: 6 Tempo DB Front Squats @3131 6/6 Paused DB Bent-over Rows *2sec pause at the top of each rep Rest 2:00 Metcon: For time: 50-40-30-20-10 DB Snatch (#22.5/15) 15 Burpees over DB
Strength: Dual DB Tempo Strict Press @X171 5-5-5-5-5 *Rest 1:30 *tempo meaning: Explosive press 1sec pause on top 7sec eccentric 1sec pause between reps Metcon: In Pairs, AMRAP in 24min of: Partner 1 - Run 400m Partner 2 - AMRAP: 8 DB Deadlifts (#22.5/15,x2) 6 DB
Strength: DB Good Mornings 8-8-8-8-8 *20 Hollow Rocks after each set *rest 2:00 Metcon: For time: 20-16-12-8-4 reps of: DB Thrusters (#22.5/15,x1) Run 100m w/DB
Strength: 5 Sets: 12 DB Bulgarian Split Squats (6/6) 12 V-Ups Metcon: 4 Rounds for max reps: 1min Box Jumps (bench) 1min DB Hang Squat Cleans (#22.5/15,x1) 1min Pike Pushups 1min Double Unders 1min Rest
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
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
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
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
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
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)
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
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
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
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
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
