Monday - 230614

Skill: Overhead Squat Strength: Overhead Squat 5-5-5 Metcon: 21-15-9 reps of: WallBall Shots (#10/6) Toes-to-bar Box Jumps

Sunday - 220614

Strength: Ring Dips 5-5-5-5-5 (weighted if you can) Metcon: "DT" 5 Rounds for time of: 12 DeadLift (#70/45) 9 Hang Power Clean (#70/45) 6 Push Jerk (#70/45)

Saturday - 210614

אימון הפתעה, תגיעו ותגלו :)

Friday - 200614

Skill: Hand Stand/HSPU Strength: Back Squat 5-5-5 Press 5-5-5 Metcon: 10 Rounds for quality! 2 C2B 3 HSPU 4 Pistols

Thursday - 190614

Skill: Push Jerk Strength: Push Jerk 2-2-2-2-2 Metcon: AMRAP in 15min of the ladder: 3 Thrusters (#43/30) 3 Sumo Deadlift High Pull (#43/30) 25 Doubleunders 6 Thrusters (#43/30) 6 Sumo Deadlift High Pull (#43/30) 25 Doubleunders 9 Thrusters (#43/30) 9 Sumo Deadlift High Pull (#43/

Wednesday - 180614

Strength: Back Squat 4-4-4-4 Metcon: 4 Rounds for time: 10 DeadLifts (#100/60) 10 HRPU 10 V-ups *EMOM - 3 Burpees-over-the-bar*

Tuesday - 170614

Strength: Weighted Pullups 5-5-5-2-2 Metcon: 3 Rounds for time: 22 Burpees 22 Kettlebell Swings (#32/16) 22 Box Jumps 400m Run Cashout: TABATA Bottom to bottom Squats

Monday - 160614

Skill: Tripple/Double/Single Unders Strength: Overhead Squat 5-5-5 Metcon: 3 Rounds for time: 15 Wallball Shots (#10/6) 30 Doubleunders 15 Ring Dips

Sunday - 150614

Skill: Kipping Toes-to-bar (Demo) Strength: Press 5-5-5 Metcon: 21-15-9 of: Toes-to-bar Front Squat (#60/40) Over-the-bar Burpees

Saturday - 140614

Strength: Back Squat 5-5-4-4-4 Metcon: AMRAP in 20min of: In Pairs, I go, You go: 5 Kettlebell Swings (#32/20) 5 Chest-to-bar/Pullups/Ring Rows 5 Burpees

Friday - 130614

Skill: Kipping/Butterfly Pullups Strength: Floor Press 5-5-5-5-5 Metcon: AMRAP in 13min of: 13 Kettlebell SDHP (32/16) 13 K2E Then: Run 800m (as soon as the time is up) Cashout: 1min Hollow Rocks (Demo)

Thursday - 120614

Strength: DeadLift 3-3-3-2-2 Weighted Pushups 5-5-5 Metcon: 2 Rounds for time: Run 400m with plate (#20/10kg) 50 WallBall Shots (10/6) 50 V-ups