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 -
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
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
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.
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
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)
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
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)
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
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
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
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)