היום בשעה 21:00 מתקיים המפגש הראשון של סדנת היסודות שלנו לחודש דצמבר! כל מי שעדיין צריך להסדיר תשלום בעבור הסדנה מתבקש להגיע 10 דקות קודם. Strength: DeadLift 5-5-5 Weighted Ring Dips 5-5-5 Metcon: AMRAP in 12min of the Ladder: 3-6-9-12-15..... Clean & Jerk (#40/30) Toes-to-bar
Strength: Front Squat 3-3-3-3-3 Metcon: 5 Rounds for time: 20 Walking Lunges steps 10 Power Cleans (#50/35) 5 Burpees
Skill: Double Unders Strength: Thrusters 2-2-2-2-2 Metcon: AMRAP in 15min of: 50 Double Unders 25 Plate G2OH (#20/15)
Strength: Split Jerk - 15 min to find RM1 Metcon: 3 Rounds, 1min each station: Wall Ball Shots (#10/6) Burpees Push Press (#40/30) Russian KB Swings (#32/16) Situps Rest
Skill: HSPU Metcon: For time: Run 400m 21 HSPU, 15 Push Ups, 9 Ring Dips Run 400m 21 Ring Dips, 15 HSPU, 9 Push Ups Run 400m 21 Push Ups, 15 Ring Dips, 9 HSPU
Skill: Hand Stand Strength: Back Squat 3-3-3-2-2 Metcon: AMRAP in 15min of: 30 Double Unders 20 Russian Twists (#20/10) 10 Chest-to-bar Pullups
Strength: 6 Sets: Power Clean + Hang Power Clean (1+1) Metcon: 4 Rounds for time: 10 Box Jumps 8 V-Ups 6 Hang Power Cleans (#60/40) Run 200m
Strength: Weighted Pushups 8-8-8-8 Metcon: 3 Rounds for time: 40 Squats 20 DeadLifts (#100/60) 10 Ring Dips
Technique: Push Press Strength: Paused Front Squat (3sec at the bottom) 2-2-2-2-2 Metcon: 16-14-12-10-8-6 reps of: Push Press (#43/30) Knees-to-elbows Run 200m (after each round)
Strength: Power Snatch 2-2-2-2-2-2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 reps of: Burpees L-Pullups L-Sit Hold (10sec)
Skill: Choose your weakness and work on it for 15min: Double Unders/Hand Stand/Kipping Pullups Metcon: In Pairs: For time: 50 Overhead Squats (#40/30) 100 Situps 50 Thrusters (#40/30) 100 Situps 50 SDHP (#40/30) 100 Situps Partner A: Runs 200m Partner B: Works *Switch when Partner
Strength: Weighted Pullups 5-5-3-3-1-1 Metcon: "Elizabeth" 21-15-9 reps of: Clean (#62/43) Ring Dips