Sunday - 260715
Strength: Front Squat 2-2-2-2-2 Metcon: 5 Rounds for max reps: 1min WallBalls 1min V-Ups 1min Pushups 1min Rest
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Saturday - 250715
תשעה באב. המועדון יסגר היום בשעה 19:30. הלו״ז להיום: 16:30 - אופן ג׳ים (אין צורך להרשם) 17:30 - אימון קבוצתי (להרשם ל17:30 במערכת) 18:30 - אימון קבוצתי (להרשם ל18:30 במערכת) Stength: Hang Power Snatch 3-3-3-2-1 Metcon: 3 Rounds for time: Run 200m
Friday - 240715
Skill: Strict Toes-to-bar 10-10-10 90sec rest between sets Metcon: In Pairs: AMRAP in 20min, i-go-you-go: 3 Power Cleans (#60/40) 5 Front Squats (#60/40) 7 over the bar Burpees
Thursday - 230715
Strengh: Overhead Squat 5-5-5-3 Metcon: AMRAP in 16min of: 8 Pushups 4 Hang Power Cleans (#70/45) 8 Rollups
Wednesday - 220715
Strength: Back Squat 5-5-5-3-1 Metcon: 3 Rounds: 20 SDHP (#40/30) 20 Knees-to-elbows
Tuesday - 210715
Skill: EMOM 10min Even: Double Unders practice Odd: Max Plank hold Metcon: 50-40-30-20-10 Double Unders Kettlebell Swings (#24/16)
Monday - 200715
Strength: 5 sets: Max unbroken strict pullups 30sec hollow body hold Metcon: AMRAP in 6min of: 10 DeadLifts (#100/50) 10 Single arm DB thrusters Rest 1min Run 800m with the DB
Sunday - 190715
Skill: Pistols Metcon: 7 Rounds for time: 10 Pistols 7 Burpees 5 Push-jerks (#60/40)
Saturday - 180715
Strength: Power Snatch 2-2-2 Hang Power Snatch 1-1-1 Metcon: AMRAP in 12min of: 1 Hang Squat Clean (#60/40) 2 Toes-to-bar 3 Clapping Pushups -add 2 reps for each movement every round.
Friday - 170715
Skill: Bar Muscle-up Metcon: 5 Rounds for time: 9 burpees 6 hspu 3 bar muscle-ups Cash-out: L-sit hold - 3 sets of max hold each
Thursday - 160715
Strength: EMOM 8min: 1 clean and jerk followed by an unbroken set of ring dips Metcon: 3 Rounds for time: 25 WallBalls (#10/6) 10 Chest-to-bar
Wednesday - 150715
Strength: Back Squat 5-5-5 Metcon: AMRAP in 20min of: 12 Kettlebell Swings (#32/20) 12 Goblet Lunges 24 Double Unders 24 Situps