Workout Video: Warmup: -30 Burpees -2 Sets: 10 Dislocations 15 Standing Ostrich -2 Sets: 10 Pike Pushups 15 Hollow Rocks Strength: Z-Press 20-20-20-20 (10 each arm) Metcon: For time: 50-40-30-20-10 Single-arm Bentover Rows Single-leg Glute bridges Situps *for the single arm/leg drills split reps 25/25,20/20...
Workout Video: Strength: DB/KB/Backpack Front Squat 10-10-10-10-10 Metcon: 30-25-20-15-10 Hang Squat Cleans Pike Pushups Cash-out: Tabata: Wall Sit Handstand hold Endurance: AMRAP in 40min of the ladder: 1-2-3-4... Burpees 2-4-6-8... Backpack Thrusters
Workout Video: Skill/Strength: Power Snatch (use a db/kb/bottle) 20-20-20-20 (alt arms) • online zoom session: power snatch technique with broomstick Metcon: 20 min AMRAP: 16 DB/KB/Bottle Power Snatches 12 Dips 8 High Jumps Core Work: 4 sets of : 10 arch ups and Downs 20 sec Arch
Strength: “Bring sally up” squats * Increase weight if needed Metcon: 3 rounds for time: 100 double unders 80 sit ups 60 lunges 40 push ups Cash out: Max hold in plank
Workout Video: שימו לב! בהכנת הסדין לאימון יש לוודא שהדלת סגורה לחלוטין עד לנעילה ושהקשר גדול וחזק. מי שרוצה יכול להכין 2 סדינים ולעבוד עם 2 ידיים בו זמנית. מי שאין לו סדין פנוי או לא מעוניין להשתמש בסדין יחליף את התרגיל ב 15 שכיבות סמיכה Strength: 3 Sets of:
Strength: Bulgarian Split Squat 10-10-10-10-10 (5 each leg) Metcon: 6 Rounds for time: 30 Russian Twists 20 Jacksons 10 Burpee Broad Jumps
CrossFit Panda Home Workout: https://www.facebook.com/387667898033848/posts/1814107548723202?vh=e&d=n&sfns=mo Core: 5 Sets of: 1min V-Ups 1min Plank 30s Side Plank each side 1min Rest Metcon: AMRAP in 20min: 12 Backpack Swings 9 Backpack Pushups 12 Backpack Squats
COVID-19 Home Workout: סרטון הדרכה יעלה במהלך היום. מוזמנים להעלות תוצאות לאפליקציה (שוגר-ווד) ולהתעדכן בתוצאות של שאר הפנדות. Strength: 5 Sets: 5-10 Strict HSPU (scale: Pike Pushups on chair/sofa, go tempo 3-5sec to increase load if needed) Max effort L-Sit/tuck hold between 2 chairs after each set Metcon:
Strength: Bulgarian Split Squat 6-6-6 (each leg) Metcon: "Tyler" 5 Rounds for time: 7 Muscle-ups 21 Sumo-Deadlift High Pull (#43/30) Endurance: 10 rounds for time: Run 400m 5 Pullups 10 Ring Rows 15 Pushups 20 Air-Squats 25 Lunges Competitors: A. 3 Sets: 3min AMRAP: Clean (#70/45)
Strength/Skill: Power Snatch 15min to build for a heavy 1-rep or practice technique Metcon: 3 Rounds for max reps: 1min Burpees 1min Jump Squats 1min Pushups 1min Power Snatches (#20/15) 1min Row (cal) 1min Rest Endurance: AMRAP in 38min: 100 Double Unders 100 Sit-ups 80 Double Unders 80
Strength: Good Morning 10-10-10 *Max effort L-Sit/tuck hold after each set Metcon: 5 Rounds for time: 12 One-arm DB Thrusters (#22.5/15, x1) 15m Handstand walk (scale: 30m bear walk) 200m Weighted Run (#22.5/15. x1) Endurance: For time: Run 800m 50 Air Squats 15 Burpees Run
Strength: Front Squat 4-4-4-4-4 Metcon: For time: 50 Double Unders 15 Cleans (#70/45) 50 Double Unders 30 Chest-to-bar Pullups 50 Double Unders 15 Jerks (#70/45) 50 Double Unders 60 Pushups Endurance: For time: 65 KB Swing (#16/12) 65 Wallball (#10/6) 65 Pushups 65 Thrusters (#20/15)
Strength: BTN Press (wide grip) 10-10-10 Metcon: AMRAP in 20min of: 5 HSPU 10 Medball Cleans (#10/6) 15 Kettlebell Swings (#24/16)
Strength: Power Clean 2-2-2-2-1-1 Metcon: For time: 30 DeadLifts (#120/80) 40 Toes-to-bar 50 Dumbbell Snatches (#25/17.5) *EMOM - 5 Burpees Endurance: AMRAP in 30min: 400m farmer carry (#16/12, x2) 15 Goblet Squats (#16/12, x1) 20 Situps 30 KB Deadlifts (#16/12, x2)
Strength: Strict Chest-to-bar pullups 5-5-5-5-5 No weight added. Work on pulling the bar as low as you can under your chest. Use any grip style. Metcon: In pairs for max reps: 4min Max Hang Power Cleans (#60/40) 4min Max Shoulder to overhead (#60/40) 4min Max Front Squats (#60/
Strength: Weighted Ring Dips 5-3-3-3-2-2 Metcon: For time: 100 Double Unders 12 Squat Cleans (#70/45) 50 Box Jumps 9 Squat Cleans (#80/50) 25 Burpees 6 Squat Cleans (#90/55) Endurance: AMRAP 45 min: 1000m run 30 Burpees 30 Back Extensions 30 Push Ups Weightlifting: -Snatch transition practice -Hang