Sunday - 190415
שימו לב, השבוע יתקיימו אימונים כרגיל למעט יום שלישי (ערב יום הזכרון) שבו המועדון יסגר בשעה 19:00. Strength: Bent-Over Rows 5-5-5-5-5 Metcon: For time: Run 800m 70 Wallballs (#10/6) 70 SDHP (#40/30) Run 800m
Latest
Saturday - 180415
Strength: 6 sets for load: Clean + Front Squat + Hang Power Clean (1+1+1) Metcon: 21-15-9 reps of: HSPU Box Jumps Toes-to-bar
Friday - 170415
Skill: Hand Stand - accumulate 120sec Strength: Back Squat 3-3-3 Metcon: 3 Rounds for time: Run 200m 16 S2OH (#50/35) 8 Front Rack Lunges (#50/35) 4 Rollup-Burpees - 1min Rest
Thursday - 160415
Strength: Weighted Ring Dips 4-4-4-2-2 Metcon: 4 Rounds for time: 15 Wallballs (#10/6) 15 DeadLifts (#80/50) 15 V-Ups
Wednesday - 150415
שימו לב! היום, ערב יום השואה לו"ז מצומצם:: 17:00 - אימון קבוצתי + אופן ג'ים 18:00 - אימון קבוצתי לאימון של 17:00 יש להרשם במערכת ההרשמה לשעה 17:30 לאימון של 18:00 יש להרשם במערכת ההרשמה לשעה 18:30 Strength: Power Clean -
Tuesday - 140415
Strength: Overhead Squat 5-3-3-3-1 Metcon: 3 Rounds for time: 50 Double Unders 10 Clusters (#45/32) 10 C2B Pullups
Monday - 130415
Strength: 15min to find 1RM Push-Press Metcon: Run 800m 21 Kettlebell Swings (#32/20) 21 Goblet Squats Run 400m 15 Kettlebell Swings 15 Goblet Squats Run 200m 9 Kettlebell Swings 9 Goblet Squats
Sunday - 120415
Strength: Back Squat 5-5-5-5-5 Metcon: 7 Rounds for time: 7 HSPU 7 Knees-to-elbows 7 DeadLifts (#100/60) 7 Burpees 7 Pullups
Saturday - 110415
Skill: Double Unders - 10min Practice Metcon: In Pairs: I go, you go. AMRAP in 20min of: 5 Hang Power-Cleans (#50/35) 5 Front Squats 5 S2OH (#50/35)
Friday - 100415
Skill: Clean Metcon: "Elizabeth" 21-15-9 Cleans (#60/43) Ring Dips
Thursday - 090415
Skill: Power Snatch Strength: Power Snatch 1-1-1-1-1-1-1 Metcon: AMRAP in 10min of: 21 Weighted Situps (#20/15) 12 Thrusters (#43/30)
Wednesday - 080415
Strength: Push Press 4-4-2-2-2 Bent-Over Rows 5-5-5 Metcon: 3 Rounds for time: 75 Double Unders 30 Walking Lunges w/KB overhead (#24/16) 15 Burpees