Wednesday - 071015
Strength: 3 Sets for load of the complex: Clean + Hang Clean + Front Squat + Jerk (1+1+1+1) Metcon: AMRAP in 20min of: Run 200m 35 Situps 7 Ring Dips
Latest
Tuesday - 061015
Skill: Pistols Metcon: 5min AMRAP of: 8 Pistols (alt legs) 8 Kettlebell Swings (#32/20) Rest 1min and then: 5min AMRAP of: 8 Pistols 8 Hand-Release Pushups Rest 1min and then: 5min AMRAP of: 8 Pistols 8 Burpees
Monday - 051015
Strength: Overheads Squat 3-3-2-2-2 Metcon: AMRAP in 15min of: 30 Double Unders 10 SDHP (#40/30) 30 Double Unders 10 Thrusters (#40/30)
Sunday - 041015
סוכות ב׳ הלו״ז להיום: 11:00 - אימון + אופן ג׳ים (להרשם ל18) 12:00 - אימון (להרשם ל19) 13:00 - אימון (להרשם ל20) Skill: Chest to wall hand-stand 5 sets of 30sec hold Metcon: In Pairs for time: 25 Pullups 50 DeadLifts (#60/40) 100 Box Jump
Saturday - 031015
Skill: Hang Power Snatch Metcon: 5 Rounds for time: 5 Hang Power Snatch (#50/35) 10 Toes-to-bar
Friday - 021015
Skill: Kipping Pullups Metcon: 21-15-9 reps of: DB Snatch (#15/10) Burpees Wallballs (#10/6)
Thursday - 011015
Strength: Floor Press 5-5-5-3-3 Metcon: AMRAP in 20min of: Run 400m 5 G2OH (#43/15) 10 Jump Squats 15 V-ups
Wednesday - 300915
Strength: Power Clean 2-2-2-2-2 Metcon: 10 Rounds for time: 6 HSPU 7 Push-ups 8 DB Lunges (#15/10)
Tuesday - 290915
Skill: Snatch Metcon: AMRAP in 15min In Pairs: I go, you go 2 Snatches (#60/40) 4 Burpees over the bar 6 Chest-to-bar Pullups
Monday - 280915
Strength: Good Morning 10-10-10 Metcon: 4 Rounds for time: 15 Kettlebell Swings (#24/16) 30 Situps 15 Push-Press (#43/30)
Sunday - 270915
ערב סוכות, לו״ז להיום: 11:00 - אימון קבוצתי + אופן ג'ים (להרשם ל18:00 במערכת) 12:00 - אימון קבוצתי (להרשם ל19:00 במערכת) 13:00 - אימון קבוצתי (להרשם ל20:00 במערכת) Skill/Strength: Snatch 1-1-1-1-1-1 Metcon: 27-21-15-9-3 reps of: Overhead Squat (#40/30) Run 200m
Saturday - 260915
Strength: Weighted Chinups 5-5-5-5-5 Metcon: For time: 90 Double Unders 60 WallBalls (#10/6) 30 Hang Power Cleans (#60/40)