Sunday - 180514
Strength: Push-press 6-6-6 Metcon: 20-15-10-5 of: HSPU Toes-to-bar Run 200m
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Saturday - 170514
Strength: Front Squat 5-5-5-5-5 Metcon: For time: 44 DeadLifts (60/43) 44 Pullups 44 Box Jumps 44 WallBall Shots (10/6) 44 Kettlebell Swings (32/16) 44 V-ups 44 Burpees
Friday - 160514
היום נבצע אימון בנצ'מרק שביצענו לפני 4 חודשים, הגיע הזמן לבדוק בכמה השתפרתם! כל מי שמשפר תוצאה מפעם שעברה שירשום על לוח השיאים שבכניסה למועדון. בהצלחה! Skill: Power Clean Strength: Power Clean 2-2-2-2-2-2 Metcon: "Cindy" AMRAP in 20min of: 5 Pullups 10 Pushups 15 Squats
Thursday - 150414
Strength: Push Press: 8-8-5-5-5 Strict Pullups: 3 sets of MAX reps (no weight added) Metcon: 4 Rounds for time: 5 DeadLifts (140/80kg) 20 Hand Release Push-ups 40 DoubleUnders WebRep סך כל הרייטינג
Wednesday - 140514
Skill: Hand Stand Metcon: Run 800m Then 3 rounds of: 10 Power Cleans (60/43kg) 15 WallBall Shots (10/6kg) Then: SPRINT 200m WebRep סך כל הרייטינג
Tuesday - 130514
Skill: Hang Power Snatch Strength: DeadLift 3-3-3 Metcon: 21-15-9 of: Overhead Squats (60/43kg) Pullups *EMOM - 3 Burpees*
Monday - 120514
Skill: Ring Dips progressions Strength: Squat Clean 3-3-2-2-1 Metcon: For time: Run 400m 50 Kettlebell Swings (32/16) 25 Ring Dips 50 Box Jumps 25 HSPU
Sunday - 110514
היום מתחילה סדנת היסודות השלישית שלנו! המפגש הראשון יתקיים בשעה 21:00 בבוקס! Skill: Kipping/Butterfly Pullups Metcon: AMRAP in 14min of: Run 200m 14 WallBall Shots 7 Toes-to-bar
Saturday - 100514
Skill: Hang Power Clean Strength: Back Squat 3-3-3 Metcon: "Nasty Girls" 3 Rounds for time: 50 Air-Squats 7 Muscle-ups \ 14 Chest-to-bar 10 Hang Power Cleans (60/43kg)
Friday - 090514
Strength: Push-Press 8-8-8 Metcon: For time: 60 DoubleUnders 50 ABmat Situps 40 Pushups 30 Toes-to-bar 20 Box Jumps 10 DeadLifts (100/60kg)
Thursday - 080514
Skill: Kettlebell Clean Strength: Overhead Squat 5-5-5 Metcon: 5 Kettlebell Clean (Right, 24/12) 5 Kettlebell Clean (Left, 24/12) 30 Burpees 10 Kettlebell Clean (Right, 24/12) 10 Kettlebell Clean (Left, 24/12) 20 Burpees 15 Kettlebell Clean (Right, 24/12) 15 Kettlebell Clean (Left, 24/12) 10 Burpees
Wednesday - 070514
Strength: Sumo DeadLift 5-5-3-3-1-1 Metcon: 6 Rounds for time: Run 200m 10 Power Cleans (60/40kg) 10 Pistols 10 HSPU