Friday - 060215
Strength: 15min to build up to a heavy 2RM of Back Squat Metcon: In Pairs for time: 120 Hand-Release Pushups 90 SDHP (#40/30) 60 Toes-to-bar *Partner A - Runs 200m *Partner B - Works until Partner A is back and then switch
Latest
Thursday - 050215
Skill: HSPU Metcon: AMRAP in 14min of the ladder: 3-6-9-12-15.... HSPU Front Squats (#60/40) Over-the-bar Burpees
Wednesday - 040215
Skill: Kipping Pullups Metcon: 4 Rounds For Time: 8 Hang Cleans (#50/35) 10 Box Jumps 12 Pullups
Tuesday - 030215
Strength: Press 5-5-5 DeadLift 3-3-3 Metcon: Tabata Kettlebell Swings (#24/16) Tabata Box Jumps Tabata Wallball Shots (#10/6) Tabata Burpees
Monday - 020215
Strength: Weighted Pullups 3-3-3-3-3 Metcon: AMRAP in 12min of: 5 One arm Kettlebell Push-press (5 each arm, #24/16) 10 KB Goblet Lunges (#24/16) 15 Pushups
Sunday - 010215
Skill: Double Unders Strength: Back Squat 5-5-5 Metcon: 3 Rounds: Run 400m 20 Plate G2OH (#20/15) 20 V-Ups
Saturday - 310115
Strength: Clusters 2-2-2-2-2 Metcon: AMRAP in 15min of: 35 Double Unders 15 DeadLifts (#100/60) 6 Ring Dips
Friday - 300115
Skill: Hand Stand/HSPU Strength: Front Squat 5-5-5 Metcon: 5 Rounds for time: Run 200m 10 HSPU 10 K2E
Thursday - 290115
Strength: Weighted Pullups 5-5-5 Metcon: In Pairs - AMRAP in 20min of: 5 Hang Squat Cleans (#70/45) 20 Double Unders 10 Kettlebell Swings (#32/20) *One partner works at a time
Wednesday - 280115
Skill: Thrusters Metcon: "Fran" 21-15-9 reps of: Thrusters (#43/30) Pullups
Tuesday - 270115
*שימו לב - מערכת ההרשמה לא מאפשרת יותר להרשם באמצעות מייל אלא באמצעות פייסבוק בלבד* Skill: Hang Power Snatch Metcon: 12 Minutes Run 1600 meters With the remaining time AMRAP Hang Power Snatch (#43/30) Immediately into: 8 Minutes Run 800 meters With the remaining time AMRAP 30 Double Unders
Monday - 260115
Skill: Kipping Toes-to-bar (Demo) Metcon: AMRAP in 15min of the Ladder: 2-4-6-8-10-12...... Box Jumps Rollups Toes-to-bar