Thursday - 040517
Srength: Push Press 6x6 Pick your weight and start a set every 90sec. Use same weight for all sets. Metcon: 7 Rounds for time: 3 Squat Cleans (#80/50) 12 Clapping Pushups Run 200m
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Wesnesday - 030417
Power: Box Jump for height. 15min to find max height jump. Metcon: 3 Rounds for reps: 1min Burpees 2min Kettlebell Swings (#24/16) 3min DB Power Cleans (#22/15) Rest 1min between rounds Endurance: 30 min amrap: 400 Meter farmer carry (#20/16) 15 situps 20 back extension 30 kb
Tuesday - 020517
Skill: Rope Climb Metcon: For time: 69 Thrusters(#60/40) *Bar touch the ground - 10 Box Jumps + 1 Rope Climb penalty
Monday - 010517
Skill: Snatch Balance 3-3-2-2-1-1 Metcon: AMRAP in 12min of the ladder: 10 Double Unders 1 Overhead Squat (#70/45) *add 10du and 1ohs every round
Sunday - 300417
ערב יום הזיכרון לחללי מערכות ישראל השנה, 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 אימון גיבורים לזכרו של סגן
Saturday - 290417
Strength: Front Squat 3-3-3-2-2 Metcon: 5 Rounds for time: 10 KB Clean and Jerks (#24/16) 5 Ring Muscle-ups Endurance: AMRAP in 40 min 5 T2B 10 Push-ups 15 Lunges Run 400m Competitors: A. Muscle Snatch 1-1-1-1-1 Build to a heavy weight B. Squat Clean 1-1-1-1-1 Build to a heavy
Friday - 280417
Strength: Weighted Pullups 3-3-3-2-1 Metcon: For time: 30 DeadLifts (#120/80) 40 Toes-to-bar 50 Dumbbell Snatches (#25/15) *EMOM - 5 Burpees"
Thursday - 270417
Strength: 3-pos Clean: 1 From the ground 1 From below the knees 1 From above the knees *Work for 6 sets and go heavy Metcon: For time: -3 Rounds: 3 Clean and Jerks (#70/45) 25 Double Unders -2 Rounds: 2 Clean and Jerks (#75/50) 25 Box Jumps -1
Wednesday - 260417
Skill: Pistol Squat Metcon: "Mary" AMRAP in 20min of: 5 Handstand Pushups 10 Pistols 15 Pullups Endurance: AMRAP in 40 min: Run 400 5 Pullups 20 KB Swing (#24/16) 30 KB deadlifts (#24/16) 20 Lunges 30 Situps
Tuesday - 250417
Strength: Bent-over Rows 5-5-5-3-3-3 Metcon: 3 Rounds for time: 50 Air-Squats 30 Kettlebell Swings (#24/16) 10 Power Snatches (#60/40)
Monday - 240417
Skill: Tabata L-Sit / Hollow rocks Metcon: In Pairs for time: 300 Double Unders 150 Weighted Pushups (#20/10) 50 Thrusters (#60/40) *Split reps as you like
Sunday - 230417
Strength: EMOM for 8min: 2 High Hang Power Cleans Work on speed under the bar. Increase weight between rounds. Metcon: AMRAP in 15min of: 4 Power Cleans (#70/45) 8 Toes-to-bar 12 Wallballs (#10/6)