Strength: 20min to build a heavy Clean and Jerk Metcon: For Time: 30 Hang Clean and Jerks (#70/45) *Every time the bar is dropped perform 100 Double Unders Weightlifting: -Snatch balance (60%) 3×5 (70%) 3×3 -Hang snatch below the knees (60%) 3×5 (70%) 3×3 -Front
Strength: Deadlift 3-3-3-3-3 Metcon: AMRAP in 18min of the ladder: Run 200m 6 Toes-to-bar 2 HSPU Run 200m 8 Toes-to-bar 4 HSPU ... continue adding 2reps to each movement after every 200m run Endurance: For time: 300 Wallballs (#10/6) *every break do 10 burpees over the medball Skills: Clean + Snatch
Speed/Stamina: Death by 10m run Metcon: In Pairs, 3 Rounds for time: 32 Box Step-ups (#22.5/15, x2) 16 Thrusters (#60/40) 8 Rope Climbs *one works, one rest
Strength: Weighted Pullups 5-5-5 Metcon: 5 Rounds for time: 15 Burpees over the bar 15 Overhead Squats (#43/30) Endurance: AMRAP in 15min: Run 200m 20 Wallballs (#10/6) 20 Box Jump Overs *Rest 3min into: AMRAP in 15min: Row 300m 20 Kettlebell Swings (#16/12) 20 Burpees
Strength: DB Z-Press 6-6-6-6-6 20sec Hollow Hold after each set Metcon: 5 Rounds: AMRAP in 3min: 6 C2B Pullups 9 Deadlifts (#85/55) 12 Jumping Lunges *Rest 1min between amraps Weightlifting: -Snatch with 2 pauses (60%) 3×3 (70%) 3×3 (75%) 2×2 -Hang power snatch (60%) 5×3
Strength: 15min build to a heavy complex of: Cluster + Thruster + Push-Press (1+1+1) Metcon: For time: 50 ABmat Situps 40 Double Unders 30 Box Jumps 20 Toes-to-bar 30 Box Jumps 40 Double Unders 50 ABmat Situps Endurance: In Pairs: 50 Double Unders per partner 200 Plate G2OH (#20/15)
Strength: Front Squat 5-5-3-3-3 Metcon: 5 Rounds for time: 10 Hang Power Cleans (#60/40) Run 400m *Wear a 10/6kg vest Endurance: AMRAP in 40 min: Run 400m 30 Lunges 20 V-Ups 15 PushUps 10 Hollow Body Rocks 5 Pullups
Strength: Floor Press 3-3-3-3-3-3 Pause for 3sec at the top and the bottom of each rep Metcon: For time: 27-21-15-9-3 HSPU 10 Devil Presses (#22.5/15, x2) Weightlifting: Hang snatch+over head squat (60%) 2+2 / 5 (70%) 1+2 / 3 -Push press (55%) 3×5 (60%) 3×3
Strength: E3MOM for 18min: Clean Pull + Squat Clean (2+1) Metcon: AMRAP in 12min of the ladder: 4-8-12-16... KB Snatch (#24/16, x1) Pistol Squat Endurance: 4 Rounds for time: 30 Box Step-ups 30 SDHP (#20/15) 30 Walking Lunges Steps 30 Cal Row Skills: 1. Double/Tripple Unders 2.
Strength: Hang Snatch - 15min to build RM2 Metcon: For time: 71 Wallballs (#10/6) 71 Pullups 71 Burpees 71 Wallballs
יום הזיכרון לחללי מערכות ישראל היום כבכל שנה נקיים במועדון 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
Strength: Single Leg Romanian Deadlift 5-5-5-5-5 (each leg) Metcon: 5 Rounds for time: 12 Overhead Squats (#43/30) 21 Russian Kettlebell Swings (#32/24)
Strength: Go as heavy as possible and with as little breaks as possible: 10x10m DB Farmer Carry Rest 3min 10x10m Sandbag bearhug carry Rest 3min 10x10m Double KB OH Carry Metcon: AMRAP in 15min of: 15 Hand-Release Pushups 7 Hang Power-Cleans (#60/40) 3 Bar Muscle-ups Endurance: In pairs 5
Strength: Power Clean 3-3-3-3-3 Metcon: 5 Rounds for time: 50 Double Unders 10 HSPU 10 Front Rack KB Squats (#24/16, x2) Endurance: 8 Rounds for time: Run 400m 11 Wallballs (#10/6) 11 Pushups 11 V-ups
Strength: Weighted Chinups 5-5-3-3-1-1-1 Metcon: 3 Rounds for time: 20 Power Snatches (#35/20) 20 Box Jump Overs Weightlifting: -Strict press from squat position 20/15 bar -Muscle snatch (50%) 3×3 (55%) 2×3 -Hang snatch (60%) 3×4 (70%) 3×3 -Back squat+vertical jump between sets 20/
Strength: Bent-Over Row 5-5-5 10-30sec L-Sit after each set Metcon: For total reps: AMRAP in 6min: 8 DB Snatches (#22.5/15, x1) 4 Burpees Over DB REST 1min AMRAP in 4min: 8 DB Clean and Jerks (#22.5/15, x2, from the ground) 4 Burpees Over DB REST 1min