Saturday - 210516
Power: Box Jump for height - 12min to work for a high jump Metcon: 10min AMRAP of: 5 C&J (#60/40) 10 DeadLifts (#60/40) Rest 3min 5min AMRAP of: 5 Muslce-ups 10 DeadLifts (#60/40)
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Friday - 200516
Strength: Bent-Over Row 5x5 Metcon: For time: 21-15-9 reps of: Clean and Jerks (#43/30) Box Jumps
Thursday - 190516
Skill: Single/Double/Tripple unders practice Metcon: In teams of 2: 7 Rounds for time: 50 Double Unders 16 Shoulder to overhead (#60/40) 50 Double Unders 16 Front Rack Lunges (#60/40)
Wednesday - 180516
Skill: Tabata: L-Handstand Hollow body hold *alternate each round Metcon: For time, split reps any way you like: 70 DB Clean (two dbs, #20/10) 70 Burpees 70 Pullups *20min time-cap
Tuesday - 170516
Strength: 5 sets for load: Power Clean + Hang Power Clean + Front Squat + Push-Press (1+1+1+1) Metcon: AMRAP in 15min: 5 Deadlifts (#100/60) 10 Wallballs (#10/6) 15 V-ups
Monday - 160516
Strength: Back Squat 5-5-5 Metcon: 2 RFT: 50 Double Unders 40 Knees-to-elbows 30 DB Snatch (#25/15) 20 HSPU
Sunday - 150516
Skill: 3 Rounds for quality: 20s L-Sit hold on boxes/parallettes 20s Ring support 20s Chin-over-bar hold 20s Handstand hold Rest as needed between drills but try to go unbroken on each if you can Metcon: In teams of 2 for time: 200 Situps 100 Hang Power Cleans (#45/30)
Saturday - 140516
Strength: Push-Jerk 2-2-2-1-1-1 Metcon: AMRAP in 12min: 10 Sumo-deadlift High-pull (#50/35) 200m run 5 Muscle-ups
Friday - 130516
Skill: Kettlebell Snatch Metcon: 5 Rounds for time: 60 Double Unders 12 Clapping Pushups 12 Kettlebell Snatches (#24/16)
Thursday - 120516
Strength: Deficit Deadlift (from plates) 3-3-3-3-3 Metcon: For time: 68 Thrusters (#60/40) *every time the bar touch the ground - 10 Box Jumps *go heavy on the thrusters
Wednesday - 110516
יום הזכרון לחללי מערכות ישראל בבוקר יום שני, כ"ג בתמוז התשע"ד (21 ביולי 2014), החל משעות הבוקר המוקדמות, הגיע מידע בדבר איתור תנועות חשודות במרחק של כמה מאות מטרים מערבית לעיר שדרות ובמרחק דומה צפונית לקיבוץ ניר עם. הודעה בדבר זיהוי דמויות חשודות הועברה לכל הכוחות
Tuesday - 100516
Strength: Power Clean - 15min to find RM2 (touch and go) Metcon: AMRAP in 15min: 10 Wallballs (#10/6) 10 Toes-to-bar Cash-out: accumulate 2min of L-sit (use parallettes, boxes, rings or pullup-bar)