Saturday - 270914
Skill: Split Jerk Strength: Split Jerk 2-2-2 Metcon: AMRAP in 15min of: 6 Ring Dips 12 Kettlebell Swings (#32/16) 18 Box Jumps
Latest
Friday - 260914
Power: Box Jump - 15min to accumulate highest jump Strength: Weighted Pullups 5-5-5 Metcon: 4 Rounds for time: 15 Front Squats (#60/40) 15 Toes-to-bar 15 HSPU
Thursday - 250914
* שימו לב: היום לא יתקיימו אימוני הבוקר. אימוני הערב יתקיימו כרגיל * Skill: Hang Squat Snatch Strength: Hang Squat Snatch 2-2-2-1-1-1 Metcon: AMRAP in 12min of: 25 Double Unders 12 Pushups 5 Power Cleans (#60/40)
Wednesday - 240914
חג שמח ושנה טובה לכל הפנדות! שנהיה לראש ולא לזנב! אימונים היום ב10:00 וב-11:00 בלבד! Skill: Hand Stand Strength: DeadLift 2-2-2-2-2 Metcon: 2 Rounds for time: 20 Overhead Squats (#40/20) 30 OTB Burpees 40 K2E
Tuesday - 230914
Strength/Skill: Hang Power Clean 3-3-3-3-3-3 Metcon: AMRAP in 12min of: 21 Kettlebell Swings (#24/12) 15 Goblet Squat (#24/12) 9 Box Jumps
Monday - 220914
Skill: Kipping Pullups Strength: Front Squat 5-5-5-5-5 Metcon: 5 Rounds for time: Run 400m 30 Situps 15 Pullups
Sunday - 210914
שימו לב! היום אימונים קבוצתיים ב18:00, 19:00 ו-20:00. אימוני הבוקר של ימי ראשון עברו ליום שלישי באופן קבוע. Strength: Weighted Pushups 5-5-3-3-3 Metcon: AMRAP in 10min of the Ladder: 1 Power Clean (#60/40) 1 S2OH (#60/40) 2 Power Cleans 2 S2OH 3 3 4 4
Saturday - 200914
Strength: Overhead Squat 2-2-2-2-2-2 Metcon: In Pairs for time: 150 Wallball Shots (#10/6) 150 Box Jumps 1 Partner works while the other jumps a rope. *EMOM - 3 Burpees*
Friday - 190914
שימו לב לעדכונים במערכת השעות שלנו החל משבוע הבא! Skill: Double Unders Strength: Squat Clean 2-2-2-2-2 Metcon: 3 Rounds for time: Run 800m 50 Double Unders 30sec Plank
Thursday - 180914
Skill: Kettlebell Snatch Metcon: For time: 100 Squats 80 HRPU 60 Box Jumps 40 Kettlebell Snatches (alt. arms) 20 T2B
Wednesday - 170914
Strength: For load: Bent Over Rows 5-5-5 Ring Dips 5-5-5 Metcon: 3 Rounds for time: 7 Power Cleans (#60/40) 14 Lunges (#60/40) 21 Double Unders
Tuesday - 160914
Skill: Double Unders Strength: Back Squat 5-5-5 Metcon: 3 Rounds for total reps: Run 400m Max Strict Pullups Max Strict HSPU