Warm Up : 2-3 Rounds : 5 Leg Abd. Rocks (Each) 40m One Arm Farmer Carry (Each) Weightlifting : Empty Bar Power Clean Drills (Lead By Coach) : 3 Sets (UB) : 3 High Hang High Pulls 3 Hang High Pulls 3 High Hang Power Clean 3 Hang Power Clean E1:30min For 9min : 1 […]

Warm Up : 2-3 Rounds : 10 Alt. Dead Bugs 20 Mountain Climbers 5 Straddle Stance Air Planes Strength : 3-5 Sets : 12-15 DB'S Floor Press 5-8 C2B Supinated Weighted PU (Band/Weight As Needed) Metcon : 15min AMRAP : 20 Thrusters 20/15 1 Rounds Of "Cindy" 20 Thrusters 20/15 2 Rounds Of "Cindy" Etc.

Warm Up : 2-3 Rounds : 20sec Deadhang 10m Inchwarm Walk 5 Paused Goblet Squats Strength : 3 Sets : 5-9 Front Squat (4 Down,2 Pause,2 Top) (Same Weight As Last Week) 40-60sec Plank (If it's easy – planch it as possible or add weight) 5 Slow One Arm Ring Rows (Squeeze For 2sec At […]

Warm Up : 2-3 Rounds : 5 One Arm BOR (Each Side) 10 Slow OHS Weightlifting : Empty Bar Power Snatch Drills (Lead By Coach) : 3 Sets (UB) : 3 High Hang High Pulls 3 Hang High Pulls 3 High Hang Power Snatch 3 Hang Power Snatch 3 Over Head Squats 8min EMOM : […]

Warm Up : 2-3 Rounds : 10sec Straight Leg Hold (Each Leg) 5 Tuck-Ups 20sec Samson Stretch (Each Side) 5 KBS (R) Light Strength : 3 Sets : 6 Deadlifts (3sec Down) 15-20 Hanging MB Hamsting Curls 1min Rest 20-30sec Hollow Body Hold (Weight If Needed) Metcon : 7min AMRAP : 7 Box Jumps 7 […]

Warm Up : 2-3 Rounds : 8 Pallof Press (Each) 20m Bear Crawl 20sec Goblet Hold Metcon 1 : E2:30MIN For 10min : 40 DU 10 T2B Max Ballslams 10/6 Metcon 2 : E2:30MIN For 10min : 10 Box Jump Overs 10 C2B Max DU Metcon 3 : For Time : 1km Weighted Run 10/6 […]

Warm Up : 2-3 Rounds : 20sec Pigeon Stretch (Each Side) 10sec Side Plank (Each Side) 10 KB Good Mornings (3sec On The Way Down,3sec Pause – Keep Tight Back) 5 Heart Beat Squats Strength : 4 Sets : 16-20 Double Kettlebell or Goblet Alternating Reverse Lunges (Go Heavy) Max UB Strict T2B/Leg Raise 10-15 […]

Warm Up : 2-3 Rounds : 10 Alt. Dead Bugs 20 Mountain Climbers 5 Straddle Stance Air Planes Strength : 3-5 Sets : 12-15 DB'S Floor Press 5-8 C2B Supinated Weighted PU (Band/Weight As Needed) Metcon : For Time : 30 Alt. DB Snatches 22.5/15 30 Left Arm Overhead DB Alt. Lunges 22.5/15 30 Right […]

Warm Up : 2-3 Rounds : 20sec Deadhang 10m Inchwarm Walk 5 Paused Goblet Squats Strength : 3 Sets : 5-8 Front Squat (4 Down,2 Pause,2 Top) (Same Weight As Last Week) 40-60sec Plank (If it's easy – planch it as possible or add weight) 5 Slow One Arm Ring Rows (Squeeze For 2sec At […]

Warm Up : 2-3 Rounds : 5 One Arm BOR (Each Side) 10 Slow OHS Weightlifting : Empty Bar Power Snatch Drills (Lead By Coach) : 3 Sets (UB) : 3 High Hang High Pulls 3 Hang High Pulls 3 High Hang Power Snatch 3 Hang Power Snatch 3 Over Head Squats 8min EMOM : […]

Warm Up : 2-3 Rounds : 10sec Straight Leg Hold (Each Leg) 5 Tuck-Ups 20sec Samson Stretch (Each Side) 5 KBS (R) Light Strength : 3 Sets : 6 Deadlifts (3sec Down) 1min Rest 15-20 Hanging MB Hamsting Curls 20-30sec Hollow Body Hold (Weight If Needed) Metcon : For Time: 400m Run 3 Rounds : […]

Warm Up : 2-3 Rounds : 8 Pallof Press (Each) 20m Bear Crawl 20sec Goblet Hold 30min Clock : 0:00 – 10:00 AMRAP : 20 Hang Muscle Cleans 30/20 20 No-Push Up Burpees 10:00 – 12:00 REST 12:00 – 20:00 AMRAP : "Rowing Cindy" 5 Ring Rows 10 Push Ups 15 Air Squats 20:00 – […]

Warm Up : 2-3 Rounds : 20sec Pigeon Stretch (Each Side) 10sec Side Plank (Each Side) 10 KB Good Mornings (3sec On The Way Down,3sec Pause – Keep Tight Back) 5 Heart Beat Squats Strength : 4 Sets : 16-20 Double Kettlebell or Goblet Alternating Reverse Lunges (Go Heavy) Max UB Strict T2B/Leg Raise 10-15 […]

Warm Up : 2-3 Rounds : 5 Leg Abd. Rocks (Each) 40m One Arm Farmer Carry (Each) Weightlifting : Empty Bar Power Clean Drills (Lead By Coach) : 3 Sets (UB) : 3 High Hang High Pulls 3 Hang High Pulls 3 High Hang Power Clean 3 Hang Power Clean E1:30min For 9min : 1 […]

Warm Up : 2-3 Rounds : 10 Alt. Dead Bugs 20 Mountain Climbers 5 Straddle Stance Air Planes Strength : 3-5 Sets : 12-15 DB'S Floor Press 5-8 C2B Supinated Weighted PU (Band/Weight As Needed) Metcon : 0:00-4:00 40 Thrusters 45/35 4:00-8:00 200m Run 40 Burpees 8:00-12:00 40 DB Box Step Ups 22.5/15

Warm Up : 2-3 Rounds : 20sec Deadhang 10m Inchwarm Walk 5 Paused Goblet Squats Strength : 3 Sets : 4-6 Front Squat (4 Down,2 Pause,2 Top) (Same Weight As Last Week) 40-60sec Plank (If it's easy – planch it as possible or add weight) 5 Slow One Arm Ring Rows (Squeeze For 2sec At […]

Warm Up : 2-3 Rounds : 5 One Arm BOR (Each Side) 10 Slow OHS Weightlifting : Empty Bar Power Snatch Drills (Lead By Coach) : 3 Sets (UB) : 3 High Hang High Pulls 3 Hang High Pulls 3 High Hang Power Snatch 3 Hang Power Snatch 3 Over Head Squats 8min EMOM : […]

Warm Up : 2-3 Rounds : 10sec Straight Leg Hold (Each Leg) 5 Tuck-Ups 20sec Samson Stretch (Each Side) 5 KBS (R) Light Strength : 3 Sets : 6 Deadlifts (3sec Down) 15-20 Hanging MB Hamsting Curls 20-30sec Hollow Body Hold (Weight If Needed) Metcon : 3 Rounds For Max Reps : 1min – KBSDHP […]

Warm Up : 2-3 Rounds : 8 Pallof Press (Each) 20m Bear Crawl 20sec Goblet Hold Metcon 1 : E2:30MIN For 10min : 40 DU 10 T2B Max Ballslams 10/6 Metcon 2 : E2:30MIN For 10min : 10 Box Jump Overs 10 C2B Max DU Metcon 3 : For Time : 1km Weighted Run 10/6 […]

Warm Up : 2-3 Rounds : 20sec Pigeon Stretch (Each Side) 10sec Side Plank (Each Side) 10 KB Good Mornings (3sec On The Way Down,3sec Pause – Keep Tight Back) 5 Heart Beat Squats Strength : 4 Sets : 16-20 Double Kettlebell or Goblet Alternating Reverse Lunges (Go Heavy) Max UB Strict T2B/Leg Raise 10-15 […]

Warm Up : 2-3 Rounds : 5 Leg Abd. Rocks (Each) 40m One Arm Farmer Carry (Each) Weightlifting : Empty Bar Power Clean Drills (Lead By Coach) : 3 Sets (UB) : 3 High Hang High Pulls 3 Hang High Pulls 3 High Hang Power Clean 3 Hang Power Clean E1:30min For 9min : 1 […]

Warm Up : 2-3 Rounds : 10 Alt. Dead Bugs 20 Mountain Climbers 5 Straddle Stance Air Planes Strength : 3-5 Sets : 12-15 DB'S Floor Press 5-8 C2B Supinated Weighted PU (Band/Weight As Needed) Metcon : 16min EMOM : 1st – 30sec Max KBS (R) 32/24 2nd – Max UB Strict HSPU 3rd – […]

Warm Up : 2-3 Rounds : 20sec Deadhang 10m Inchwarm Walk 5 Paused Goblet Squats Strength : 3 Sets : 4 Front Squat (4 Down,2 Pause,2 Top) 40-60sec Plank (If it's easy – planch it as possible) 5 Slow One Arm Ring Rows (Squeeze For 2sec At Top) 1min Rest Metcon : 3 RFT : […]

Warm Up : 2-3 Sets 20sec Plank March 10sec Rest 20sec Face Pulls 10sec Rest 20sec Zombie Squat Hold 10sec Rest 20sec Zombie Sit-Ups Strength : 4 Sets : 40m Double KB Front Rack Carry 3-10 L-Sit Tuck to Extension (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat) Metcon […]

Warm Up : 5min AMRAP : 5 Slow Elevated Push Ups 10 Pull A Parts 12 Shin Box Transitions Strength : 4 Sets : 15-20 Ring Rows 20 DB Russian Step-Ups 10 Standing Dumbbell Triceps Kick Backs Metcon : In teams of two, partners alternate each round to complete 10 rounds each of: 10 Ball […]

Warm Up : 3 Rounds : 10 Band Pull A-Parts 10sec Top Of Pushup 10sec Bottom Of Pushup 10 Push Ups Strength : 3-5 Sets : 10 DB Floor Press 10 One DB Row (Each) 20 Banded Triceps Extensions 10 SLOW V-Ups Metcon : 4 RFT : 400m Run 40 Alt. Lunges

Warm Up : 2-3 Sets : 10 Toe Touches 10m Bear Walk 5 One Arm Row (Each) 5 Half Kneeling One Arm Press (Each) Strength : 4 Sets : 10 DB Push Press (Each) 8 KB Romanian Deadlift 20-30sec Hollow Hold Metcon : 15min AMRAP : 10 Burpees 10 DB Thrusters 15/10 30 Mountain Climbers […]

Warm Up : TABATA Light Ring Rows Air Squats Strength : 4 Sets : 12-15 Banded KBS (R) AHAP 10-15 Push Ups 6 Turkish Sit-Ups (Each) Metcon : 20min In Couples : 20 G2OH 20/10 IGUG 20 Burpees IGUG 20 Sit-Ups IGUG 200m Run Rest 3min Between Sets Weightlifting : A) Power Snatch + Snatch […]

Warm Up : 2-3 Rounds : 10m Bear Crawl 10m Reverse Lunge 10m Crab Walk 10m Duck Walk 10m Side Shuffle Strength : 4 Sets : 12-15 Goblet Squats 10-15 Banded PU/Ring Rows 20-45sec Side Plank (Each) Metcon : 15min For Quality : 250m Run 15 Push-Ups (1sec Hold At Top) 15 Jumping Squats

החודש אנחנו נחזור לעבודה הטכנית על הקלין והסנאץ', ונמשיך בעבודת הכוח. נשנה מעט את הוריאציות ודרכי ההתקדמות בתרגילי הכוח ולכל תרגילי הכוח נצמיד תרגילי עזר שנועדו לשפר את החזקת הגוף ועבודת הג'ימנסטיקס. אנחנו שומרים על רוב המטקונים פשוטים שיתנו לכם את האופציה לעבוד אינטנסיבי בלי להעמיס המון על הגוף. שימו לב שהשבוע הראשון של החודש […]

Warm Up : 6min EMOM : 1st – 20-45sec Passive Hang 2nd – 20-45sec Wall Squat 3rd – Max Cat Cows Strength : 3-5 Sets : 3-8 Strict HSPU (With Dead Stop If Possibole) 3 RIR 50m One Arm Farmer Carry (Each) 10-12 Barbell Biceps Curls 3 RIR Metcon : For Time : 500-400-300-200-100m Run […]

Warm Up : 3 Rounds : 100m Run 10 One Arm High Pulls (Each) 5 Single Arm Ring Rows (Each) 10 Hollow Rocks 10 V-Ups Strength : 3-5 Sets : 8-10 Barbell Romanian Deadlift (3sec Down) 3 RIR 10-15 Supermans Metcon : Death By : 10m Sprint

Warm Up : 2 Rounds : 10 Bent Over Thoracic Rotations 10 SLR (Eeach) 30sec Ninja Sit 30sec Calf Raises 3-5 Sets : 3-5 Srict C2B Chin-Ups (Weight/Band As Needed) 3 RIR 6-8 Supported BSS (Each) 3 RIR 8-10 Barbell OH Triceps Extensions Metcon : 3 Rounds Of 3min AMRAP,In Couples : Sync. Bar Facing […]

Warm Up : TABATA Light Ring Rows Air Squats Strength : 3-5 Sets : 8-10 Seated Press 3 RIR 20-45sec Side Plank (Each) Metcon : For Time : 10-9-8-7-6-5-4-3-2-1 T2B *5 G2OH 45/35 Between Sets

Warm Up : 3 Rounds : 10 Alt. Samson Lunges 10 Cat Cow 20sec Active Squat Hold Strength : 3-5 Sets : 8 Goblet Squat (3 Down,3 Bottom,Fast Up) – GO HEAVY! 8 One Arm DB Row (Each) 20-30 Straight Body Crunches 15 Reverse Snow Angels 15min AMRAP : 14 WB Shots 14 DB'S Step […]

Warm Up : 3 Rounds : 10 Pass Throughs 10 OHS 10 Beat Swings + 5 Knee Raises Strength : Back Squat 10-12-10-12-10 *Keep 2-3 RIR *2sec On The Way Down *1sec Pause Metcon : 12min EMOM : 1st – Max Alt. DB C&J 22.5/15 2nd – Max Sit-Ups 3rd – Max Lateral Jumps Over […]

Warm Up : Accumulate 1min Deadhang Accumulate 1min Double DB OH Hold Accumulate 1min Hollow Hold Accumulate 25 Kip Swings "Jackie On Steroids" For Time : 1000m Run 50 Thrusters 20/15 30 C2B 800m Run 40 Thrusters 20/15 25 C2B 600m Run 30 Thrusters 20/15 20 C2B 400m Run 25 Thrusters 20/15 15 C2B *30min […]

Warm Up : 3 Rounds : 10 Good Mornings 8 Cat Cows 10 Shoulder Ext. Rotation (Each) Strength : 3-5 Sets : 3-8 Strict HSPU (With Dead Stop If Possibole) 3 RIR 50m One Arm Farmer Carry (Each) 10-12 Barbell Biceps Curls 3 RIR Metcon : For Time : 40 Sandbag G2S 40/20 60 Deficit […]

Warm Up : 3 Rounds : 20 Downward Dog 10 Single Arm KBS (Each) 1min of Single Unders Strength : 3-5 Sets : 8-10 Barbell Romanian Deadlift (3sec Down) 3 RIR 10-15 Supermans Metcon : 10min AMRAP : 2-4-6-8-10-12-14-Etc. Step Ups (Weight Optional) Air Squats

Warm Up : 1-2 Rounds : 10 Groiners 10 Alt. Lunges 10 One Arm High Pull (Each) 10 One Arm High Pull Press (Each) 1min Active Squat Hold Strength : 3-5 Sets : 5-7 Srict C2B PU (Weight/Band As Needed) 3 RIR 5-8 Barbell Roll Outs 3 RIR 8-10 Single Leg Glute Bridge (Each) 3 […]

Warm Up : 3 Rounds : 20sec Pigeon Stretch (Each) 20sec Hollow 20sec Shoulder Taps Strength : 3-5 Sets : 8-10 Seated Press 3 RIR 8-10 Weighted V-Ups 3 RIR Metcon : 12min AMRAP : 12 Alt. DB Snatches 22/15 12 DB Push Press 6/6 22.5/15 12 DB Suticase DL 22.5/15 6/6

Warm Up : 3 Rounds : 20sec Goblet Squats 15 Lateral Raises (Super Light) Strength : 3-5 Sets : 8-10 Tempo Push Ups (3sec Down,1sec Bottom,2sec Top) 10-12 Tempo One Arm Ring Row (3sec Down) 30sec Of Max L-Sit Taps (Over KB) Metcon : E3MOM For 15min,In Couples : 15 Sync. Burpees 30 Sync. Ball […]

Warm Up : 3 Rounds : 10 Cat Cow 10 SLOW Shoulder Taps 10 SLR (Each) Strength : Back Squat 10-12-10-12-10 *Keep 2-3 RIR *2sec On The Way Down *1sec Pause Metcon : 13min AMRAP : 30 Sit-Ups 10 Push Ups (2sec Count At Top) 40/30 Max UB Bar MU/C2B/PU/6-10 Banded PU/6-10 Ring Rows (Deficit […]

Warm Up : Dynamic Warm Up   Metcon : Every 10min For 40min : 400 Meter Run 20 Walking Lunges (Heavy) 10 Strict PU 400 Meter Run

Warm Up : 6min EMOM : 1st – 20-45sec Passive Hang 2nd – 20-45sec Wall Squat 3rd – Max Cat Cows   Strength : 3-5 Sets : 3-8 Strict HSPU (With Dead Stop If Possibole) 3 RIR 50m One Arm Farmer Carry (Each) 10-12 Barbell Biceps Curls 3 RIR   Metcon : In Teams Of […]

Warm Up : 3 Rounds : 100m Run 10 One Arm High Pulls (Each) 5 Single Arm Ring Rows (Each) 10 Hollow Rocks 10 V-Ups   Strength : 3-5 Sets : 8-10 Barbell Romanian Deadlift (3sec Down) 3 RIR 10-15 Supermans   Metcon : 10min EMOM : 1st – 40sec Bear Hug Jumping Squats 10/6 […]

Warm Up : 2 Rounds : 10 Bent Over Thoracic Rotations 10 SLR (Eeach) 30sec Ninja Sit 30sec Calf Raises   Strength : 3-5 Sets : 3-5 Srict C2B Chin-Ups (Weight/Band As Needed) 3 RIR 6-8 Supported BSS (Each) 3 RIR 8-10 Barbell OH Triceps Extensions   Metcon : 3 Rounds : 1min – Max […]

Warm Up : 3 Rounds : 10 Alt. Samson Lunges 10 Cat Cow 20sec Active Squat Hold   Strength : 3-5 Sets : 8 Goblet Squat (3 Down,3 Bottom,Fast Up) – GO HEAVY! 8 One Arm DB Row (Each) 20-30 Straight Body Crunches 15 Reverse Snow Angels   Metcon : 9min AMRAP : 12 One […]

Warm Up : 3 Rounds : 10 Pass Throughs 10 OHS 10 Kip Swings + 5 Knee Raises   Strength : Back Squat 8-10-8-10-8 *Keep 2-3 RIR *2sec On The Way Down *1sec Pause   Metcon : 14min AMRAP : 21-15-9 T2B Push Ups Pull Ups Sit-Ups  

Warm Up : Accumulate 1min Deadhang Accumulate 1min Double DB OH Hold Accumulate 1min Hollow Hold Accumulate 25 Kip Swings   E2MOM For 32min : 1st – 200m Run 2nd – 30m Walking Lunges Farmer's Hold 15kg/10kg Per Hand 3rd – 60 DU/100 Singles 4TH – 15 Burpee Box Step Overs

Warm Up : 3 Rounds : 10 Good Mornings 8 Cat Cows 10 Shoulder Ext. Rotation (Each)   Strength : 3-5 Sets : 3-8 Strict HSPU (With Dead Stop If Possibole) 3 RIR 50m One Arm Farmer Carry (Each) 10-12 Barbell Biceps Curls 3 RIR   Metcon : For Time : 18-15-12-9-6 Hang Clusters 45/35 […]

Warm Up : 3 Rounds : 20 Downward Dog 10 Single Arm KBS (Each) 1min of Single Unders   Strength : 3-5 Sets : 8-10 Barbell Romanian Deadlift (3sec Down) 3 RIR 10-15 Supermans   Metcon : For time: 150 Ballslams *EMOM – 5 Medball Jumping Squats  

Warm Up : 1-2 Rounds : 10 Groiners 10 Alt. Lunges 10 One Arm High Pull (Each) 10 One Arm High Pull Press (Each) 1min Active Squat Hold   Strength : 3-5 Sets : 5-7 Srict C2B PU (Weight/Band As Needed) 3 RIR 5-8 Barbell Roll Outs 3 RIR 8-10 Single Leg Glute Bridge (Each) […]

Warm Up : 3 Rounds : 20sec Pigeon Stretch (Each) 20sec Hollow 20sec Bottom Of Squat Hold   Strength : 3-5 Sets : 8-10 Seated Press 3 RIR 8-10 Weighted V-Ups 3 RIR   Metcon : 8min AMRAP : 30 DU 20 KBS (R) 32/24

Warm Up : 3 Rounds : 20sec Goblet Squats 15 Lateral Raises (Super Light)   Strength : 3-5 Sets : 8-10 Tempo Push Ups (3sec Down,1sec Bottom,2sec Top) 10-12 Tempo One Arm Ring Row 30sec Of Max L-Sit Taps (Over KB)   Metcon : 13min AMRAP : 20 Alt. Goblet Box Step-Ups 20/10 10 MB […]

Warm Up : 3 Rounds : 10 Cat Cow 10 SLOW Shoulder Taps 10 SLR (Each)   Strength : Back Squat 6-8-6-8-6 *Keep 2-3 RIR *2sec On The Way Down *1sec Pause   Metcon : 15min AMRAP,In Couples : 400m Run (Together) 10 Sync. T2B 20 Alt. DB Snatches (IGUG) 30/22.5  

Warm Up : Dynamic Warm Up   30min EMOM : 1st – 10-15 Wall Balls 10/6 2nd – Max Row/Bike/Step-Ups 3rd – 10 DB High Pull (Each) 4th – Max Ball Slams 5th – Max Burpees 6th – Rest

אנחנו נכנסים לחודש הרבה יותר מגוון ופחות ספציפי מהחודשים הקודמים, אנחנו נוריד מעט הילוך מההנפות בעבודת הכוח ונעבוד הרבה על תרגילי עזר ועבודה לחזרות גבוהות בתרגילי הכוח. אין שום סיבה לנסות לדחוף חזק את המשקלים החודש בתרגילים הגדולים (אנחנו אחרי חודשיים של עבודת כוח) אלא להתמקד בחיזוק הטכניקה, השליטה ובחירת משקלים נכונה לטווחי החזרות שנעבוד […]

Warm Up : 3 Rounds : 10-20sec Pike Hold 5 Shoulder Flexion Lift-Offs 5 Face Pulls A) Kipping HSPU Demo B) Pike Head Stand Positions – 3X10sec Hold C) Kick Up + Handstand Practice 3-5 Reps + 5-10sec Hold D) Kick Up + Handstand + Eccetnric Handstand E) Kipping Review F) Kick + Handstand + […]

Warm Up : 3 Rounds : 10 Internal External Rotation 20sec Deadhang 10m Crab Walk Hang Power Clean Practice (With Some Weight) : 1X5 Clean Grip Deadlift 1X5 High Hang High Pulls 2X5 High Hang Power Clean (3sec Pause At Receiving) 1X5 Hang High Pulls 2X5 Hang Power Clean Hang Power Clean : Build Up […]

Warm Up : 3 Rounds : 10 One Leg DL (Each) 10 Elevated Push Ups 10m Inchworm Walk Strength : E2:00 For 6 Sets : 1-4 Deadlifts *Start With 75% And Increase Weight Every Set Metcon : "Strict Nicole" 20min AMRAP : 400m Run Max Strict PU

Warm Up : 5min EMOM (At 70% Effort) : 1st – Max Shuttle Sprints 2nd – Max Deadbug 3rd- Max Tuck Jumps 4th – Max Lunges 5th – Max Burpees Strength : E2:00 For 6 Sets : 1-4 Press *Start With 75% And Increase Weight Every Set Metcon : Death By : DB'S Front Squat […]

Warm Up : 3 Rounds : 10 Barbell High Pull 5 OHS (3 Down,3 Bottom) 10m Reverse Lunges Power Snatch Practice : 1X5 High Hang High Pulls 1X5 High Hang Power Snatch (3sec Pause At Receiving) 1X5 Hang High Pulls 2X5 Hang Power Snatch 7min EMOM : 2-3 Hang Power Snatch *Choose Weight That You […]

Warm Up : 3 Rounds : 10 Squat Rotations (5 Each) 10 Horizontal Bent Row 10m Broad Jumps Strength : E2:00 For 6 Sets : 1-4 Back Squats *Start With 75% And Increase Weight Every Set Metcon : For Time : 21-15-9-15-21 SDHP 30/25 T2B

Warm Up : 3 Sets : 10 Pull A Parts 10 Push Ups 3 Sets : 10 Rear Delt Raise 10 DB'S Floor Press Engine Metcon : In Couples : 100 Deadlifts 60/40 IGUG 7 Rounds : 8 C2B IGUG 10 One Arm DB Thrusters 22.5/15 IGUG 18 KBS (A) 32/24 IGUG 400m Run

Warm Up : 3 Rounds : 10 Shoulder Flexion Lift-Offs 10sec Hollow 10sec Arch Skill : Toes To Bar Practice 2 Sets : 15sec Hollow Bar Hang 15sec Arch Bar Hang 10 Hollow Hang + Pull Down 2 Sets : 10 T2B Locked Knees Kips (Focus On Strong Kip) 2 Sets : 10 Fast Knee […]

Warm Up : 3 Rounds : 10 Good Mornings 10 Elevated Push Ups 10m Samson Lunges Strength : E2:00 For 6 Sets : 2-5 Deadlifts *Start With 70% And Increase Weight Every Set Metcon : For Time : 30 Ballslams 10/6 400m Run 20 T2B 400m Run 40 Ballslams 10/6 400m Run 30 T2B

Warm Up : 3 Rounds : 10 Internal External Rotation 20sec Deadhang 10m Crab Walk Hang Power Clean Practice (With Some Weight) : 1X5 Clean Grip Deadlift 1X5 High Hang High Pulls 2X5 High Hang Power Clean (3sec Pause At Receiving) 1X5 Hang High Pulls 2X5 Hang Power Clean Hang Power Clean : Build Up […]

Warm Up : 5min EMOM (At 70% Effort) : 1st – Max Shuttle Sprints 2nd – Max Shoulder Taps 3rd- Max Jumping Jacks 4th – Max Air Squats 5th – Max Burpees Strength : E2:00 For 6 Sets : 2-5 Press *Start With 70% And Increase Weight Every Set Metcon : 5min AMRAP : 10 […]

Warm Up : 3 Rounds : 5 One Arm High Pull (3sec Down) 10 OHS (3 Down,3 Bottom) 10m Bear Walk Power Snatch Practice : 1X5 High Hang High Pulls 1X5 High Hang Power Snatch (3sec Pause At Receiving) 1X5 Hang High Pulls 2X5 Hang Power Snatch 7min EMOM : 3 Hang Power Snatch *Choose […]

Warm Up : 3 Rounds : 10 Lunge Rotations (5 Each) 10 Face Pulls 10 Side Plank Hip Raises Strength : E2:00 For 6 Sets : 2-5 Back Squats *Start With 70% And Increase Weight Every Set Metcon : 5 Rounds : 1min – Max KBS (R) 24/16 1min – Max DU 1min – Rest

Warm Up : 3 Sets : 10 Pull A Parts 10 Push Ups 3 Sets : 10 Skull Crushers 10 Biceps Curls 10 V-Ups Metcon : Recovery WOD – Strength : 4 Sets : 8 Lateral Box Step Up & Downs (Each) 10 Single Leg Deadlifts (Each) 12 Lateral Raises Metcon : 15min For Quality […]

"5 Years WOD" 30min Clock, In Couples : 0:00 – 10:00 AMRAP : 5 T2B (Each) 20 Single Arm Devil's Press 22.5/15 (IGUG) 30 Sync. Alt Lunges 10:00 – 20:00 AMRAP : 10 C2B (IGUG) 20 Single Arm Hang C&J 22.5/15 (IGUG) 30 Sync. Sit-Ups 10:00 – 20:00 AMRAP : 10 Sync. Burpees 20 Alt. […]

Warm Up : 3 Rounds : 10 One Leg DL (Each) 10 Elevated Push Ups 10m Inchworm Walk Strength : E2:00 For 6 Sets : 3-5 Deadlifts *Start With 65% And Increase Weight Every Set (Climb To 95% Max) Metcon : 12min AMRAP : 2 Jumping Squats 2 HSPU/E. HSPU/Pike/Push Ups 2 Sit-Ups 100m Run […]

Warm Up : 3 Rounds : 10 Internal External Rotation 20sec Deadhang 10m Crab Walk Hang Power Clean Practice (With Some Weight) : 1X5 Clean Grip Deadlift 1X5 High Hang High Pulls 2X5 High Hang Power Clean (3sec Pause At Receiving) 1X5 Hang High Pulls 2X5 Hang Power Clean Hang Power Clean : Build Up […]

Warm Up : 5min EMOM (At 70% Effort) : 1st – Max Shuttle Sprints 2nd – Max Deadbug 3rd- Max Tuck Jumps 4th – Max Lunges 5th – Max Burpees Strength : E2:00 For 6 Sets : 3-5 Press *Start With 65% And Increase Weight Every Set (Climb To 95% Max) Metcon : 3 RFT […]

Warm Up : 3 Rounds : 10 Barbell High Pull 5 OHS (3 Down,3 Bottom) 10m Reverse Lunges Power Snatch Practice : 1X5 High Hang High Pulls 1X5 High Hang Power Snatch (3sec Pause At Receiving) 1X5 Hang High Pulls 2X5 Hang Power Snatch 7min EMOM : 3 Hang Power Snatch *Choose Weight That You […]

Warm Up : 3 Rounds : 10 Squat Rotations (5 Each) 10 Horizontal Bent Row 10m Broad Jumps Strength : E2:00 For 6 Sets : 3-5 Back Squats *Start With 65% And Increase Weight Every Set (Climb To 95% Max) Metcon : 6 Rounds,In Teams Of 2 Or 3 : 200m Run (Together) 5 Sandbag […]

Warm Up : 3 Sets : 10 Pull A Parts 10 Push Ups 3 Sets : 10 Rear Delt Raise 10 DB'S Floor Press Engine Metcon : 20min AMRAP : 10 Deadlift 40/30 10 Burpees OTB 10 Front Squats 40/30 10 Burpees OTB 10 Thrusters 40/30

Warm Up : 3 Rounds : 10 Shoulder Flexion Lift-Offs 10sec Hollow 10sec Arch Skill : Toes To Bar Practice 2 Sets : 15sec Hollow Bar Hang 15sec Arch Bar Hang 10 Hollow Hang + Pull Down 2 Sets : 10 T2B Locked Knees Kips (Focus On Strong Kip) 2 Sets : 10 Fast Knee […]

Warm Up : 3 Rounds : 10 Cuban Press 20sec External Rotation Stretch 10m Crab Walk Hang Power Clean Practice (With Some Weight) : 1X5 Clean Grip Deadlift 1X5 High Hang High Pulls 2X5 High Hang Power Clean (3sec Pause At Receiving Position) 1X5 Hang High Pulls 2X5 Hang Power Clean Hang Power Clean : […]

Warm Up : 3 Rounds : 10 Good Mornings 10 Elevated Push Ups 10m Samson Lunges Strength : E2:00 For 6 Sets : 3-5 Deadlifts *Start With 60% And Increase Weight Every Set (Climb To 90% Max) Metcon : 3 Rounds Of 3min AMRAP : 200m Run 10 One Arm Alt. Front Rack Lunges (Each […]

Warm Up : 5min EMOM (At 70% Effort) : 1st – Max Shuttle Sprints 2nd – Max Shoulder Taps 3rd- Max Jumping Jacks 4th – Max Air Squats 5th – Max Burpees Strength : E2:00 For 6 Sets : 3-5 Press *Start With 60% And Increase Weight Every Set (Climb To 90% Max) Metcon : […]

Warm Up : 3 Rounds : 5 One Arm High Pull (3sec Down) 10 OHS (3 Down,3 Bottom) 10m Bear Walk Power Snatch Practice : 1X5 High Hang High Pulls 1X5 High Hang Power Snatch (3sec Pause At Receiving) 1X5 Hang High Pulls 2X5 Hang Power Snatch 7min EMOM : 3 Hang Power Snatch *Choose […]

Warm Up : 3 Rounds : 10 Lunge Rotations (5 Each) 10 Face Pulls 10m Duck Walk Strength : E2:00 For 6 Sets : 3-5 Back Squats *Start With 60% And Increase Weight Every Set (Climb To 90% Max) Metcon : 20min EMOM : 1ST – 14 Alt. DB Snatches 30/22.5 2nd – 10 Lateral […]

Warm Up : 5min AMRAP : 5 Floor Sliders 5 Russian Baby Makers 5 Cat Cows Strength : Back Squat 1-1-1-1-1 *Keep Rest Less The 2:00 *Keep 0-1 RIR For All Sets *Add Weight Each Set – Build Up To Heavy Single Metcon : For Time : 5 Rounds : 5 Push Jerks 45/35 5 […]

Warm Up : 3 Rounds : 10-20sec Pike Hold 5 Shoulder Flexion Lift-Offs 5 Face Pulls Snatch Warm Up : Empty Bar Snatch Warmup (Coach Leading) : 1×5 High Hang High Pull 1×5 High Hang Power Snatch 1×5 Hang High Pull 1×5 Hang Power Snatch Strength : 12min EMOM : 2 Hang Power Snatch + […]

Warm Up : 3 Rounds : 10 Internal External Rotation 20sec Deadhang 10m Crab Walk Strength : Deadlift 1-1-1-1-1 *Keep Rest Less The 2:00 *Keep 0-1 RIR For All Sets *Add Weight Each Set – Build Up To Heavy Single Metcon : In Couples, For Time : 80 WB Shots 10/6 IGUG 80 Burpee PU […]

אנחנו נכנסים לחודש של המון עבודה עם המוט, נעבוד במתכונת של דקה על הדקה בכל תרגילי הבסיס ונחזק את כל נושא ההנפות,הזדמנות מעולה לחדד את הטכניקה, לשפר את עבודת ההספק ועל הדרך למשוך עוד קצת התקדמות במשקלי העבודה – תהיה לכם אופציה לעבוד כבד על פי ההרגשה שלכם. בנוסף לכך בימי שישי תהיה עבודה של […]

Warm Up : 5min AMRAP : 5 Samson Lunge (Each) 5 Shoulder CAR'S (Each) 5 Squat Rotations (Each) Clean Warm Up : Empty Bar Clean Warmup (Coach Leading) : 1×5 High Hang High Pull 1×5 High Hang Power Clean 1×5 Hang High Pull 1×5 Hang Power Clean 1×5 Dip & Drive 1×5 Push Press 1×5 […]

Warm Up : 5min AMRAP 5 Scap Pull Ups 5 Scap Push Ups 5 SLR (Each) Strength : 3-5 Sets : 12 Alt. Front Rack Lunges + 6 Front Squats 1 RIR Metcon : 2 Rounds Of 5min AMRAP : 400m Run Max Reps : 5 KB Thrusters 16/12 5 HRPU

Warm Up : 5min AMRAP : 5 Floor Sliders 5 Russian Baby Makers 5 Cat Cows Gymnastics Circuit 1 : 3 Rounds For Quality : A) Max Strict HSPU (Min 3)/8-10 Pike Push Ups/8-10 Perfect Push Ups B) 5 One Arm PU (Banded)/8-10 Banded PU/8-10 One Arm RR (Each) Gymnastics Circuit 2 : 3 Rounds […]

Warm Up : 5min AMRAP : 5 Deadbugs (Each) 5 Prisoner Squats 5 Toe Touches Strength : Back Squat 2-1-1-1-1 *Keep Rest Less The 2:00 *Keep 1-2 RIR For All Sets *Add Weight Each Set – Build Up To Heavy Single Metcon : Tabata Turkish Sit-Ups (Switch Hand Every Round) Rest 1min Tabata Box Step-Ups […]

Warm Up : General Warm Up "Tomer" 0:00 – 21:00 AMRAP : 13 Single Arm Devil's Press 22.5/15 (Each) 12 Alt. Box Step Ups 22.5/15 21 T2B 9 Burpees 21:00 – For Time : 2km Run

Warm Up : 5min AMRAP 5 Scap Pull Ups 5 Scap Push Ups 5 SLR (Each) Strength : Deadlift 2-1-1-1-1 *Keep Rest Less The 2:00 *Keep 1-2 RIR For All Sets *Add Weight Each Set – Build Up To Heavy Single Metcon : 14min AMRAP In Couples : 30 Sync Sit-Ups 20 Sync Alt. Lunges […]

Warm Up : 5min AMRAP : 5 Floor Sliders 5 Russian Baby Makers 5 Cat Cows Strength : Press 2-1-1-1-1 *Keep Rest Less The 2:00 *Keep 1-2 RIR For All Sets *Add Weight Each Set – Build Up To Heavy Single Metcon : 3 Rounds Of 3min AMRAP : 21 T2B 15 C2B Max Ballslams […]

Warm Up : 5min AMRAP : 5 Deadbugs (Each) 5 Prisoner Squats 5 Toe Touches Clean Warm Up : Empty Bar Clean Warmup (Coach Leading) : 1×5 High Hang High Pull 1×5 High Hang Power Clean 1×5 Hang High Pull 1×5 Hang Power Clean 1×5 Dip & Drive 1×5 Push Press 1×5 Jerk Grip 1/4 […]

Warm Up : 5min AMRAP : 5 Samson Lunge (Each) 5 Shoulder CAR'S (Each) 5 Squat Rotations (Each) Strength : 3-5 Sets : 12 Alt. Front Rack Lunges + 6 Front Squats 2 RIR Metcon : For Time : 100 Hang Clusters 20/15 *EMOM – 3 Burpees

Warm Up : 5min AMRAP 5 Scap Pull Ups 5 Scap Push Ups 5 SLR (Each) Gymnastics Circuit 1 : 3 Rounds For Quality : A) Max Strict Ring Dips (Min 3)/8-10 Banded Ring Dips/8-10 Dips/8-10 Jacksons B) 5 Weighted PU/5 Banded PU/8-10 Ring Rows Gymnastics Circuit 2 : 3 Rounds For Quality : A) […]

Warm Up : 5min AMRAP : 5 Floor Sliders 5 Russian Baby Makers 5 Cat Cows Strength : Back Squat 3-2-1-1-1 *Keep Rest Less The 2:00 *Keep 3 RIR For All Sets *Add Weight Each Set Metcon : Metcon : In Teams Of 2,Complete : 800m Run 10 Rounds IGUG Of : 5 C2B 10 […]

Warm Up : 5min AMRAP : 5 Deadbugs (Each) 5 Prisoner Squats 5 Toe Touches Snatch Warm Up : Empty Bar Snatch Warmup (Coach Leading) : 1×5 High Hang High Pull 1×5 High Hang Power Snatch 1×5 Hang High Pull 1×5 Hang Power Snatch Strength : 12min EMOM : 2 Hang Power Snatch + 2 […]

Warm Up : 5min AMRAP : 5 Samson Lunge (Each) 5 Shoulder CAR'S (Each) 5 Squat Rotations (Each) Strength : Deadlift 3-2-1-1-1 *Keep Rest Less The 2:00 *Keep 3 RIR For All Sets *Add Weight Each Set Metcon : 8 RFT : 5 Single Arm Hang DB Snatches 30/22.5 (Each) 5 Bar MU 5 Box […]

Warm Up : 5min AMRAP 5 Scap Pull Ups 5 Scap Push Ups 5 SLR (Each) Strength : Press 3-2-1-1-1 *Keep Rest Less The 2:00 *Keep 3 RIR For All Sets *Add Weight Each Set Metcon : 15min To Complete : 400m Run 100 Burpees *In The Rest Of The Time AMRAP : Strict Pull […]

Warm Up : 5min AMRAP : 5 Floor Sliders 5 Russian Baby Makers 5 Cat Cows Clean Warm Up : Empty Bar Clean Warmup (Coach Leading) : 1×5 High Hang High Pull 1×5 High Hang Power Clean 1×5 Hang High Pull 1×5 Hang Power Clean 1×5 Dip & Drive 1×5 Push Press 1×5 Jerk Grip […]

Warm Up : 5min AMRAP : 5 Deadbugs (Each) 5 Prisoner Squats 5 Toe Touches Strength : 3-5 Sets : 12 Alt. Front Rack Lunges + 6 Front Squats 2-3 RIR Metcon : 5min AMARAP : 10 KB Plank Pass Unders 24/16 10 KBS (R) 5min AMRAP : 10 KB Snatch 24/16 5/5 10 Goblet […]

Warm Up : 5min AMRAP : 5 Samson Lunge (Each) 5 Shoulder CAR'S (Each) 5 Squat Rotations (Each) Gymnastics Circuit 1 : 3 Rounds For Quality : A) Max Strict HSPU (Min 3)/8-10 Pike Push Ups/8-10 Perfect Push Ups B) 5 One Arm PU (Banded)/8-10 Banded PU/8-10 One Arm RR (Each) Gymnastics Circuit 2 : […]

Warm Up : 5min AMRAP 5 Scap Pull Ups 5 Scap Push Ups 5 SLR (Each) Strength : Back Squat 4-3-2-1-1 *Keep Rest Less The 2:00 *Keep 3 RIR For All Sets *Add Weight Each Set Metcon : For Time : 10-9-8-7-6-5-4-3-2-1 Devil's Presses 22.5/15 *100m Run B/Sets

Warm Up : 5min AMRAP : 5 Floor Sliders 5 Russian Baby Makers 5 Cat Cows Snatch Warm Up : Empty Bar Snatch Warmup (Coach Leading) : 1×5 High Hang High Pull 1×5 High Hang Power Snatch 1×5 Hang High Pull 1×5 Hang Power Snatch Strength : 12min EMOM : 2 Hang Power Snatch + […]

Warm Up : 5min AMRAP : 5 Deadbugs (Each) 5 Prisoner Squats 5 Toe Touches Strength : Deadlift 4-3-2-1-1 *Keep Rest Less The 2:00 *Keep 3 RIR For All Sets *Add Weight Each Set Metcon : "Karen" In Couples : 150 WB Shots 10/6 IGUG *E5MOM – 15 Sync Burpees7

Warm Up : 5min AMRAP : 5 Samson Lunge (Each) 5 Shoulder CAR'S (Each) 5 Squat Rotations (Each) Strength : Press 4-3-2-1-1 *Keep Rest Less The 2:00 *Keep 3 RIR For All Sets *Add Weight Each Set Metcon : 14min For Quality : 20 Renegade Rows 20 DB'S Floor Presses 20 Double DB Deadlifts *Choose […]

Warm Up : 5min AMRAP 5 Scap Pull Ups 5 Scap Push Ups 5 SLR (Each) Clean Warm Up : Empty Bar Clean Warmup (Coach Leading) : 1×5 High Hang High Pull 1×5 High Hang Power Clean 1×5 Hang High Pull 1×5 Hang Power Clean 1×5 Dip & Drive 1×5 Push Press 1×5 Jerk Grip […]

Warm Up : 5min AMRAP : 5 Floor Sliders 5 Russian Baby Makers 5 Cat Cows Strength : 3-5 Sets : 12 Alt. Front Rack Lunges + 6 Front Squats 3 RIR Metcon : 16min AMRAP : 3 T2B 6 HRPU 9 BTN Thrusters 45/30

Warm Up : 5min AMRAP : 5 Deadbugs (Each) 5 Prisoner Squats 5 Toe Touches Gymnastics Circuit 1 : 3 Rounds For Quality : A) Max Strict Ring Dips (Min 3)/8-10 Banded Ring Dips/8-10 Dips/8-10 Jacksons B) 5 Weighted PU/5 Banded PU/8-10 Ring Rows Gymnastics Circuit 2 : 3 Rounds For Quality : A) Max […]

Warm Up : 5min AMRAP : 5 Samson Lunge (Each) 5 Shoulder CAR'S (Each) 5 Squat Rotations (Each) Strength : Back Squat 5-4-3-2-1 *Keep Rest Less The 2:00 *Keep 3 RIR For All Sets *Add Weight Each Set Metcon : 15min EMOM : 1st – Max Plank 2nd – Max Side Plank (R) 3RD – […]

Warm Up : 5min AMRAP 5 Scap Pull Ups 5 Scap Push Ups 5 SLR (Each) Snatch Warm Up : Empty Bar Snatch Warmup (Coach Leading) : 1×5 High Hang High Pull 1×5 High Hang Power Snatch 1×5 Hang High Pull 1×5 Hang Power Snatch Strength : 12min EMOM : 2 Hang Power Snatch + […]

Warm Up : 5min AMRAP : 5 Floor Sliders 5 Russian Baby Makers 5 Cat Cows Strength : Deadlift 5-4-3-2-1 *Keep Rest Less The 2:00 *Keep 3 RIR For All Sets *Add Weight Each Set Metcon : 3 RFT : 400m Run 16 Alt. DB Snatches 27.5/20 8 Bar MU

Warm Up : 5min AMRAP : 5 Deadbugs (Each) 5 Prisoner Squats 5 Toe Touches Strength : Press 5-4-3-2-1 *Keep Rest Less The 2:00 *Keep 3 RIR For All Sets *Add Weight Each Set Metcon : In Couples,For Time : 200 Ring Rows IGUG 200 Air Squats IGUG *10/6kg Vest Or Medball Are Possibole

Warm Up : 5min AMRAP : 5 Samson Lunge (Each) 5 Shoulder CAR'S (Each) 5 Squat Rotations (Each) Clean Warm Up : Empty Bar Clean Warmup (Coach Leading) : 1×5 High Hang High Pull 1×5 High Hang Power Clean 1×5 Hang High Pull 1×5 Hang Power Clean 1×5 Dip & Drive 1×5 Push Press 1×5 […]

אנחנו נכנסים לחודש שבו נבצע בלוק של כוח בהמשך לחודש הקודם, נבצע דדליפט,פרס ובקסקוואט בעבודה כבדה ונמשיך את העבודה על הפרונט סקוואט באמצעות תרגילי עזר. בסוף החודש נבצע מדידות של חזרה כבדה לכל התרגילים. בנוסף לעבודה הכבדה אנחנו נחדד טכנית את הקלין,פוש ג'רק והסנאץ' ונמשיך עם עבודת הג'ימנסטיקס הנקייה כדי לחזק את כל מה שקשור […]

Warm Up : 2-3 Rounds : 10 Russian Baby Makers 10 Hollow Rocks 10 Supine Snow Angles Metcon : 10 RFT : 8 G2OH 45/35 10 Burpees Over The Bar 200m Run

Warm Up : Coach Choice Strength : Front Squat – Build Up To Heavy Single Metcon : 15min AMRAP : 10 Body Blasters 20 Box Jump Overs Cash Out (Optional) : Triceps Biceps (Coach Choice)

Warm Up : 2-3 Rounds : 6 Bird Dogs (Each) 1sec Pause 8 Zombie Narrow Stance Squats 10 Shoulder Flexion Lift-Offs Strength : Press 3X8 1sec Top,2sec Down *1 RIR Metcon : In Couples For Time : 600m Run 60 T2B (IGUG) 400m Run 80 SA DB Push Press 22.5/15 (IGUG) 200m Run

Warm Up : Coach Choice Strength : 3-5 Sets : 6 Deadlift (2sec Top,4sec Down,2sec Bottom) 8-10 Pike Push Ups/Z-Press *1 RIR Metcon : For Time : "Helen" 3 RFT : 400M Run 21 KBS (A) 12 PU Cash Out (Optional) : ABS (Coach Choice)

Warm Up : 2-3 Rounds : 10 Russian Baby Makers 10 Hollow Rocks 10 Supine Snow Angles Strength : 3-5 Sets : 6 Back Squats (3sec On The Way Down,2sec At Bottom) ME Strict Chest To Rings Pull Ups *1 RIR Metcon : For Time : 15 Strict HSPU/Elevated HSPU/Pike Push Ups/Push Ups 200m Walking […]

Warm Up : Coach Choice Strength : 3-5 Sets : A) 8-10 One Arm Z-Press (Each) B) 10-12 One Arm Wide Row (Each) *1 RIR Metcon : 4 RFT : 15 SDHP 40/30 15 Box Jumps

Warm Up : 2-3 Rounds : 6 Bird Dogs (Each) 1sec Pause 8 Zombie Narrow Stance Squats 10 Shoulder Flexion Lift-Offs Strength : 3-5 Sets : 12-16 Back Rack Lunges 10-15 Perfect Push-Ups *1 RIR Metcon : 8min AMRAP (In Couples) : 200m Run (Together) 20 WB Shots 10/6 IGUG 8min AMRAP (Each For Him-Self) […]

Warm Up : Coach Choice Engine Metcon : 0:00 – 10:00 For Time : 50 Bear Complex 20/15 10:00 – 20:00 For Time : 50 Thrusters 30/20 20:00 – 30:00 AMRAP : 10 Burpees Over The Bar 200m Run

Warm Up : 2-3 Rounds : 10 Russian Baby Makers 10 Hollow Rocks 10 Supine Snow Angles Strength : Front Squat 2-2-2-1-1 Go Heavy Metcon : 15min EMOM : 1st – Max Step Ups 2nd – Max Plank 3rd – Max DU 4th – Max Ring Rows 5th – Rest Cash Out (Optional) : Triceps […]

Warm Up : Coach Choice Strength : Press 3X8 1sec Top,2sec Down *1-2 RIR Metcon : 3 Rounds Of 3min AMRAP : 3 Devil's Presses 22.5/15 4 DB'S Deadlift 6 DB'S Hang Power Clean 8 DB'S Front Squats *2min Rest Between Sets *Continue From Same Point

Warm Up : 2-3 Rounds : 6 Bird Dogs (Each) 1sec Pause 8 Zombie Narrow Stance Squats 10 Shoulder Flexion Lift-Offs Strength : 3-5 Sets : 6 Deadlift (2sec Top,4sec Down,2sec Bottom) 8-10 Pike Push Ups/Z-Press *1-2 RIR Metcon : E5MOM For 20min : 400m Run 20 Alt. DB Snatches 22.5/15 Cash Out (Optional) : […]

Warm Up : Coach Choice Strength : 3-5 Sets : 6 Back Squats (3sec On The Way Down,2sec At Bottom) ME Strict Chest To Rings Pull Ups *2-3 RIR Metcon : 14min AMRAP : 5 KB Snatch (L) 24/16 10m Single Arm KB OH Lunges (L) 24/16 10 T2B 5 KB Snatch (R) 24/16 10m […]

Warm Up : 2-3 Rounds : 10 Russian Baby Makers 10 Hollow Rocks 10 Supine Snow Angles Strength : 3-5 Sets : A) 10-12 One Arm Half Kneeling Press (Each) B) 12-15 Ring Face Pulls *1-2 RIR Metcon : "Fran" 21-15-9 Thrusters PU

Warm Up : Coach Choice Strength : 3-5 Sets : 12-16 Back Rack Lunges 10-15 Perfect Push-Ups *1-2 RIR Metcon : 15min AMRAP : 8 Single Arm Devil's Press 22.5/15 (Each) 12 T2B 16 Box Jumps Cash Out (Optional) : ABS (Coach Choice)

Warm Up : 2-3 Rounds : 6 Bird Dogs (Each) 1sec Pause 8 Zombie Narrow Stance Squats 10 Shoulder Flexion Lift-Offs Engine Metcon : 0:00 – 20:00 AMRAP: 300m Run 1 Round Of D.T 60/40 300m Run 2 Rounds Of D.T 60/40 300m Run 3 Rounds Of D.T 60/40 "D.T" = 12 Deadlifts 9 Hang […]

Warm Up : Coach Choice Strength : Front Squat 2-2-2-2-2 Go Heavy Metcon : 15min AMRAP (2min ON,1min OFF) : 21-15-9 KBS (A) 24/16 Burpees KB SDHP 24/16 Burpees *Continue From Same Point Cash Out (Optional) : Triceps Biceps (Coach Choice)

Warm Up : 2-3 Rounds : 10 Russian Baby Makers 10 Hollow Rocks 10 Supine Snow Angles Strength : Press 3X8 1sec Top,2sec Down *3 RIR Metcon : "Chief With DB'S" : 5 Sets Of 3min AMRAP : 3 DB'S Power Clean 30/22.5 6 Push Ups 9 Air Squats *1min Rest B/Sets

Warm Up : Coach Choice Strength : 3-5 Sets : 6 Deadlift (2sec Top,4sec Down,2sec Bottom) 8-10 Pike Push Ups/Z-Press *3 RIR Metcon : "Cindy" Cash Out (Optional) : ABS (Coach Choice)

Warm Up : 2-3 Rounds : 6 Bird Dogs (Each) 1sec Pause 8 Zombie Narrow Stance Squats 10 Shoulder Flexion Lift-Offs Strength : 3-5 Sets : 6 Back Squats (3sec On The Way Down,2sec At Bottom) ME Strict Chest To Rings Pull Ups *3 RIR Metcon : 400m Run 40 Alt. DB Snatches 22.5/15 Rest […]

Warm Up : Coach Choice Strength : 3-5 Sets : A) 8-10 One Arm Z-Press (Each) B) 10-12 One Arm Wide Row (Each) *2-3 RIR Metcon : For Time : 100 Sandbag Ground To Shoulder 40/20 *EMOM Including 0:00 – 5 Burpees

Warm Up : 2-3 Rounds : 10 Russian Baby Makers 10 Hollow Rocks 10 Supine Snow Angles Strength : 3-5 Sets : 12-16 Back Rack Lunges 10-15 Perfect Push-Ups *2-3 RIR Metcon : "Annie" 50-40-30-20-10 DU Sit-Ups Cash Out (Optional) : ABS (Coach Choice)

Warm Up : Coach Choice "Open 20.5" For Time : 40 Ring Muscle Ups 80 No-Push Up Burpees 120 WB Shots 10/6 *Pattern The Reps As You Want *20min Cap : Ring MU Scaling Options : – 1 C2B/PU/Banded PU/Ring Row + 1 Ring Dip/Banded Ring Dip/Jackson For 1 Ring MU *If You Close To […]

Warm Up : 2-3 Rounds : 6 Bird Dogs (Each) 1sec Pause 8 Zombie Narrow Stance Squats 10 Shoulder Flexion Lift-Offs Strength : 3 Rounds : 8 Strict Press + 20m One Arm OH Carry 10 One Arm Bent Over Row (Each) Metcon : 2 Rounds For Time : 800m Run 25 MB Cleans 10/6 […]

Warm Up : Coach Choice Skill : 5-10min Kick-Up Practice – If You Can Do It Against Wall Try Free Handstand (No Walking!) – Couple Up. Metcon : 10 Rounds (20min) – 60sec ON,60sec OFF : 200m Run 10 KB SDHP 24/16 10 KBS 24/16 Cash Out (Optional) : ABS (Coach Choice)

Warm Up : 2-3 Rounds : 10 Russian Baby Makers 10 Hollow Rocks 10 Supine Snow Angles Strength : 3-5 Rounds : 100m Bear Hug Carry (Plate/Sandbag/Medball) 10 One Arm Ring Row Metcon : E3MOM For 15min : 100m Run Max UB Wallball Shots 10/6 Cash Out (Optional) : Triceps Biceps (Coach Choice)

Warm Up : Coach Choice Strength : 3-5 Sets : 15-20 Ring Rows 20 DB Russian Step-Ups 10 Standing Dumbbell Triceps Kick Backs Metcon : "Sandbag/DB'S D.T" 5 Rounds For Time : 12 Sandbag Deadlift 40/20 22.5/15 9 Sandbag Hang Clean 40/20 22.5/15 6 Sandbag S2OH 40/20 22.5/15 Cash Out (Optional) : ABS (Coach Choice)

Warm Up : 2-3 Rounds : 6 Bird Dogs (Each) 1sec Pause 8 Zombie Narrow Stance Squats 10 Shoulder Flexion Lift-Offs Strength : 3 Sets : 15 Romanian Deadlifts 10-15 HSPU/Pike/Push Ups 15 V-Ups/Tuck Ups/Sit-Ups Metcon : 20min AMRAP : 100m One Arm Farmer Carry (Each) 5 Strict C2B 10 Box Jumps Cash Out (Optional) […]

Warm Up : Coach Choice Strength : 3-5 Sets : 3 Turkish Get Ups (Each) 10-15 Banded Pull Ups Metcon : 3 RFT : 20 UB Front Squats 30/25 400m Run Max UB T2B Cash Out (Optional) : ABS (Coach Choice)

Warm Up : 2-3 Rounds : 10 Russian Baby Makers 10 Hollow Rocks 10 Supine Snow Angles Clean And Jerk Practice (Led By Coach) Then : Build Up To Heavy 3 C&J "Open 20.4" For Time : 30 Box Jumps 15 Clean-and-Jerks (45/30) 30 Box Jumps 15 Clean-and-Jerks (60/40) 30 Box Jumps 10 Clean-and-Jerks (85/65) […]

אנחנו עושים חודש הכנה לסייקל כוח הבא שלנו, המטרה היא לתת בלוק אימונים קצר שיתן לכם פוש קטן לכל מה שקשור לכח פלג גוף תחתון והכנה להתמודדות עם העצימות שהולכת להגיע, אנחנו הולכים לעבוד הרבה וקשה על סקוואטים ודדליפטים בתדירות די גבוהה במהלך השבוע. במידה והמטרה שלכם היא פלג גוף עליון אז ימי שני וחמישי […]