Monday - 090516
Skill: Power Snatch Metcon: AMRAP in 14min: 10 Double Unders 1 Overhead Squat (#70/50) 20 DU 2 OHS 30 DU 3 OHS etc... adding 10du and 1ohs every round. go heavy on ohs if you got the technique and mobility.
Latest
Sunday - 080516
Skill: HandStand Push-ups Metcon: In pairs for time: 30-20-10 reps of: Back Squats (#60/40) Ring Dips ABmat Situps *use racks for back squat *one partner works while the other rest.
Saturday - 070516
Strength: Weighted Pullups 3-3-3-2-2-2 Metcon: AMRAP in 20min: 5 Burpees over-the-bar 4 Hang Clean (#60/40) 3 Push-Press Run 200m
Friday - 060516
Skill: Split Jerk Strength: 5 Sets: Push-Press + Push Jerk + Split Jerk (1+1+1) Metcon: AMRAP in 12min: 5 Burpee Box Jumps 7 Toes-to-bar 9 Plate G2OH (#20/15)
Thursday - 050516
Strength: Paused Overhead Squat 1-1-1-1-1 5sec pause at the bottom while maintaining good posture, SPEED on the way up. go heavy. Metcon: For time: 10-8-6-4-2 HSPU 50 Double Unders 2-4-6-8-10 C2B 20min cap
Wednesday - 040516
ערב יום השואה, המועדון יסגר בשעה 19:00. 7:00 - אימון קבוצתי / אופן ג'ים 8:00 - אימון קבוצתי / אופן ג'ים 9:00 - אימון קבוצתי / אופן ג'ים 16:00 - אופן ג'ים 17:00 - אימון קבוצתי 18:00 -
Tuesday - 030516
Metcon: In teams of 3 for time: 99 Wallballs (#10/6) 99 Pushups 99 Front rack KB Lunges (#24/16) 99 Situps Panda #1: Works Panda #2: Rests Panda #3: Holds a barbell at the finish position of the deadlift (#80/50) *The barbell may not touch the ground untill
Monday - 020516
Skill: Power Snatch Metcon: 3 rounds for time: 7 Power Snatch (#60/40) Run 400m 15 Burpees
Sunday - 010516
Skill: Ring Dips (strict/kip) Metcon: AMRAP in 20min: 15 Kettlebell Swings (#24/16) 10 Goblet Squats (#24/16) 5 Strict Pullups
Saturday - 300416
Strength: Back Squat 3-3-3 Metcon: In Pairs for time: 30 Bear Complex (#60/40) Rest 1min 60 Burpees over-the-bar Rest 1min 90 V-ups Rest 1min 120 Double Unders
Friday - 290416
Skill: Dumbbell Snatch Metcon: For total reps: 4 Rounds: 3 min on, 90 sec off 8 DB Snatch (alt arms, #20/15) 8 T2B 8 Jumping Lunges (alt legs)
Thursday - 280416
Skill: Bar Muscle-up Metcon: 6 RFT: 200m Run 5 Bar Muscle Ups 10 Pistols