Friday - 250915
Strength: For 14min every 2min complete a set of: 1 Clean 2 Front Squats 3 Jerks add weight for every successfull set. Metcon: 7 Rounds for time: Run 200m 10 Plate Overhead Lunges (#20/15) 5 Strict Toes-to-bar
Latest
Thursday - 240915
Skill: Thrusters (efficiency) Metcon: "Fran" 21-15-9 reps of: Thrusters (#43/30) Pullups
Tuesday - 220915
ערב יום כיפור, הלו״ז במועדון: 11:00 אימון + אופן (להרשם ל18) 12:00 אימון (להרשם ל19) 13:00 אימון (להרשם ל20) Strength: Front Squat 5-5-5 Push-Press 4-4-4 Thrusters 3-3-3 Metcon: 150 Burpees for time.
Monday - 210915
Skill: Kettlebell Snatch Metcon: 5 Rounds: 3min amrap, 1min rest: 3 KB Snatch right arm (#24/16) 3 Goblet Lunges right arm 3 KB Snatches left arm 3 Goblet Lunges left arm 3 Burpees
Sunday - 200915
Strength: DeadLift 5-5-5 Metcon: 2 Rounds for time: Run 800m 50 Situps 40 Box Jumps 30 Ring Dips
Saturday - 190915
Skill: Hand Stand - accumulate 120sec nose-to-wall Strength: Jerk (from the rack) 2-2-2 Metcon: AMRAP in 12min of: 5 Front Squats (#60/40) 7 Toes-to-bar 9 Pushups
Friday - 180915
Skill: Pistols Metcon: For time: 24-16-8 Pistols Hang to overhead (#45/30) Run up and down the high stairs between rounds.
Thursday - 170915
Strenth: Paused Front Squats (3sec) 2-2-2-2-2 Metcon: 4 Rounds for time: 50 Double Unders 12 HSPU 5 Power Cleans (#70/45)
Wednesday - 160915
Strength: Hang Snatch 3-3-3-2-2-1 Metcon: In Pairs for time: 100 Knees-to-elbows 70 Step-ups with DBs (#15/10) 50 Burpee Box Jumps Partner A: Runs 200m Partner B: Works
Tuesday - 150915
Strength: Weighted Ring Dips 2-2-2-2 Metcon: AMRAP in 12min of: 3 Wall Climbs 3 DeadLifts (#100/60) 3 Wall Climbs 6 DeadLifts 3 Wall Climbs 9 DeadLifts ... Keep adding 3 reps to the DL every round, the wall climbs stay at 3.
Monday - 140915
Strength: 15min to find RM1 Bear Complex (power clean, front sq, push press, back sq, btn push press) *beginners work on the skills with low/medium weight only Metcon: 3 Rounds for time: 12 Clapping Pushups 20 Wallballs (#10/6) 5 Bar Muscle-ups
Sunday - 130915
Skill: Hand Stand Push-ups Metcon: AMRAP in 10min of: 10 SDHP (#40/30) 10 HSPU Cash-out: In pairs, accumulate 200 Situps Partner A Works Partner B Holds a 20/15kg plate overhead switch as required.