Thursday - 020715
Strength: Front Squat 3-3-3-3-3 Metcon: AMRAP in 15min of: 4 Power Cleans (#70/45) 8 V-Ups 12 Kettlebell Swings (#24/16)
Latest
Wednesday - 010715
Metcon: "Murph" Run 1.6k 100 Pull-ups 200 Push-ups 300 Squats Run 1.6k Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1.6k run. Rx' = with 20lbs vest (9kg) Begginers will do SMurph (800m/50/100/150/800m)
Tuesday - 300615
Strength: Hang Power Clean 2-2-2 Hang Clean 1-1-1 Metcon: "Annie" 50-40-30-20-10 Double Unders Sit-ups Rest 2min and continue with: 40 Push-Press for time (#50/35)
Monday - 290615
אם טרם נרשמתם לפיקניק הקרוב שלנו לחצו כאן Strength: Sumo-DeadLift 5-5-5-3-1 Metcon: For time: 100 Walking Lunges steps 50 Box Jumps 30 HSPU
Sunday - 280615
Strength: Overhead Squat 2-2-2-2-2 Metcon: 2 Rounds for time: 30 DB Snatch 15 Wallballs (#10/6) Run up the stairs 30 DB Snatch 15 Burpees
Saturday - 270615
Strength: Weighted Pullups 5-4-3-2-1 Metcon: 3 Rounds: 12 Toes to Bar 21 Hang Power Cleans (#50/35) Run 400 Meters
Friday - 260615
Strength: Clean 2-2-2-1-1-1 Metcon: AMRAP in 20min of: 50 Double Unders 25 Thrusters (#20/15) 10 Pushups
Thursday - 250615
Strength: 6 Sets for load: Push Press + Jerk (2+1) Metcon: In Pairs for time: 150 Kettlebell Swings (#32/20) 150 Rollups *EMOM 3 Synchronized Burpees* Partition swings and rollups as needed
Wednesday - 240615
Strength: Weighted Ring Dips 3-3-3-3-3 Metcon: 5 Rounds for time: 16 Wallballs (#10/6) 14 HRPU 12 DeadLifts (#100/60) Cash-out: Tabata Hollow body rocks
Tuesday - 230615
Strength: Front Squat 5-5-3-3-1-1 Metcon: For Time: 3 Rounds: 8 Push-Press (#50/30) 8 Burpee-Box Jumps 2 Rounds: 8 SDHP (#50/30) 8 Burpee-Box Jumps 1 Round: 8 Bar Muscle-ups (scale with 16 chest2bar pullups) 8 Burpee-Box Jumps
Monday - 220615
Skill: Hand Stand (wall assisted/free/walk) Strength: DeadLift 3-3-3 Metcon: "Tabata Something Else" Tabata Pullups Tabata Pushups Tabata Situps Tabata Squats
Sunday - 210615
Strength: 6 Sets for quality: 3-Pos Clean (Floor, Hang, High Hang) work with 60-70% of RM1 and focus on form. Metcon: Complete as many rounds as possible in 8min of: 2 Power Cleans (#70/45) 2 Toes-to-bar 4 Power Cleans 4 Toes-to-bar 6 Power Cleans 6 Toes-to-bar 8 8 etc.