Thursday - 220421
Strength: Romanian Deadlifts 10-10-10 Metcon: "Nancy" 5 Rounds for time: Run 400m 15 Overhead Squats (#43/30) Endurance: 4 Rounds for time: Run 400m 30 Wallballs (#10/6) 30 Box Jumps Run 400m 30 X-Ups 30 Back extensions
Wednesday - 210421
Strength: 12min build to a heavy 3-reps of Muscle Clean + Press Metcon: For time: 40 Alt Hang DB Snatch (#22.5/15,x1) 50 Push Ups 40 Alt Hang DB Clean & Jerks 50 Burpees 40 DB Thrusters Endurance: Every 3 minutes for 10 rounds of: 12 Burpees over KB
Tuesday - 200421
Strength: 4 Sets: 6 Strict C2B Pullups 20sec Hanging Tuck hold 30sec Sandbag Bearhug hold *rest 2:00 Metcon: 4 Rounds for time: 10 Power Cleans (#70/45) 30 Situps *EMOM - 3 Burpees over the bar Endurance: EMOM for 36min (6 rounds): 1 - 10 Cal Row 2 -
Monday - 190421
Strength: Back Squat 6-4-4-4-2-2 Metcon: 2 Rounds for time: Run 400m w/medball (#10/6) 50 Wallballs 5 Rope Climbs Endurance: 4 Rounds: 4min AMRAP: 200m Row 20 V-Ups -rest 1min 4min AMRAP: 12 Medball Cleans 6 Burpees over medball -rest 1min
Sunday - 180421
Strength: Sumo-Deadlift 5-5-3-3-3 Metcon: AMRAP in 20min of: 5 HSPU 10 Pullups 15 Box Jumps Mobility: Lower Body Weightlifting: -Snatch transition (practice) -Hang snatch (70%) 2×3 (75%) 2×2 (80%) 2×2 (85%) 1×1 (90%) 1×1 -Clean and jerk Increasing weight- start (70%) 1+1 /9
Saturday - 170421
Strength: 15 min to establish: 1 Rep Max Power Clean Metcon: For max reps: 15min to complete: 100 Double Unders 25 Deadlifts (#60/40) 100 Double Unders 20 Power Cleans (#60/40) 100 Double Unders 15 Squat Cleans (#60/40) In the remaining time: Maximum Burpees over the bar.
Friday - 160421
Strength: Hang Squat Cleans 3-3-2-2-2-1-1 *pause for 3sec at the bottom before completing each rep Metcon: AMRAP in 10min of the ladder: 4-8-12... Thrusters (#60/40) 10 Box Jump Overs Skills: 1. HSPU (Strict/Kipping) 2. Pistol Squats
Thursday - 150421
Strength: E3MOM for 15min: 5 Weighted Dips 20sec L-Sit hold Metcon: AMRAP in 15min: 6 Deadlifts (#100/70) 12 Pullups 15m Overhead Walking Lunges (#22.5/15,x1)
Wednesday - 140421
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 סגן משנה
Tuesday - 130421
Strength/Skill: 20min build to a heavy 1-rep Power Snatch or practice technique with light weight Metcon: For time: 50-40-30-20-10 Double Unders Situps Russian KB Swings (#32/24)
Monday - 120421
Strength: E2MOM for 12min: Clean Pull + Hang Clean + Front Squat (1+1+3) Metcon: 3 Rounds for time: 45 Wallballs (#10/6) 25 Knees-to-elbows 5 Jerks (#80/50) Endurance: For time: 3 Rounds: 400m Run 10 DB Devils Press (#15/10,x2) 3 Rounds: 100 Double Unders 20 DB Front
Sunday - 110421
Strength: Weighted Chinups 5-4-3-2-1 *hang for 20sec after the last rep of each set (weighted) *rest as needed Metcon: AMRAP in 16min of: Run 200m 15 Overhead Squats (#60/40) Run 200m 25 Kettlebell Swings (#24/16) Weightlifting: -Squat Snatch with pause above the knee (60%-70%) 2×8 -Hang
Saturday - 100421
Strength: Deficit Deadlifts (20kg plate) 3-3-3-3-3 Metcon: For time: 8 DB Hang Clean And Jerks (#22.5/15,x2) 10-20-30-40-50-40-30-20-10 Double Unders
Friday - 090421
Strength: Tempo Front Squats @32X2 3-3-3-2-2-2 Metcon: AMRAP in 16min of: Run 400m 30 Pushups 20 KB Overhead Lunges (#24/16,x1) Skills: 1. Double Unders 2. Kipping/Butterfly Pullups (requirment: 5 strict pullups)
Thursday - 080421
Skill: 15min Handstands practice Metcon: 6 Rounds for time: 6 Thrusters (#50/35) 6 Burpees over the bar 6 Sumo-Deadlift High Pulls 6 Burpees over the bar 6 Squat Cleans 6 Burpees over the bar Endurance: For time: 5 Rounds: Row 400m 15 Box Jumps 15 Pushups Then 5 Rounds:
Wednesday - 070421
Strength: E2.5MOM for 15min (6sets) 3-pos Clean (high hang, hang, floor) Metcon: 7 Rounds for time: 5 DB Devil Press (#22.5/15,x2) 8 DB Step-ups (#22.5/15,x2) 40 Double Unders Endurance: For time: 80-60-40 reps of: Russian Kettlebell Swings (#16/12) Double Unders Situps Cal