אימון קבוצתי: Warm Up : Coach"s Choice Strength : 15min EMOM : 1st – 8-10 B-Stance KB'S RDL (R) 2nd – 8-10 B-Stance KB'S RDL (L) 3rd – 5 Weighted Strict Chin-Ups Metcon : For Time : 50-40-30-20-10 DU *10 Sandbag G2S 40/20 B/Sets

אימון קבוצתי: Warm Up : 2-3 Rounds : 10 SA Upright Row (Each) 10 Squat Rot. 5/5 20sec Passive Hang Strength : Press 8 (70-75%) – 6 (75-80%%) – 3+ (85-90%) *90% From 1RM Beg. And Newbies : 8-6-5 (Ascending To Last Set At 2-3 RIR) Metcon : 12min AMRAP : 5 SA KB C&J […]

אימון קבוצתי: Warm Up : 2-3 Rounds : 20sec Half Kneeling Lats Stretch (Each) 20sec Ring Row Hold 20sec Piageon Stretch (Each) Metcon : E7MOM For 29min : 30 Step Ups 15 Hang DB'S C&J 22.5/15 400m Run Compare With 090720

אימון קבוצתי: Warm Up : Coach"s Choice Strength : 15min Volume Acc. : 10 BB Good Mornings 3-8 Strict C2B Pull Ups 10-15 Banded Tricpes Ext. Metcon : In Couples,For Time : 300 WB Shots 10/6

אימון קבוצתי: Warm Up : 2-3 Rounds : 10 Narrow Split Stance Squats 5/5 10 Standing Hip CAR'S 5/5 10 Cat Cows Strength : Deadlift 8 (70-75%) – 6 (75-80%%) – 3+ (85-90%) *90% From 1RM Beg. And Newbies : 8-6-5 (Ascending To Last Set At 2-3 RIR) Metcon : For Time : 21-15-9-15-21 Hang […]

אימון קבוצתי: Warm Up : Coach"s Choice Strength : 14min Volume Acc. : 5-10 Weighted Strict Ring Dips 16-20 Front Rack Reverse Lunges Metcon : 5min AMRAP : 1 KB SDHP 24/16 1 HRPU 2 2 3 3 Etc. 5min AMRAP : 1 KB SDHP 24/16 1 Sit-Ups 2 2 3 3 Etc.

אימון קבוצתי: Warm Up : 2-3 Rounds : 10 Good Mornings 10 Single Leg Swings (Each) 10 Fast Shoulder Rotations Strength : Deadlift 3X8 65% *90% From 1RM Beg. And Newbies : 8-8-8 (Across – 4 RIR) Metcon : 5min AMRAP : 5 Hang Power Snatch 50/35 10 Burpees Over The Bar *Rest 2min And […]

אימון קבוצתי: Warm Up : 3 Rounds : 10 Shoulder Flexion Lift-Offs 10 Prisoner Squats 20sec Supinated Passive Hang 3 Rounds (Ascending Weight) : 5 Thrusters 5 Pull Ups Raise The Heart Rate With Some Burpees And Squats And GO – "Fran" 21-15-9 Thrusters 45/30 PU Acc. Work (Optional) : 3 Rounds : 40m Farmer […]

אימון קבוצתי: Warm Up : 2-3 Rounds : 10 SA Upright Row (Each) 10 Squat Rot. 5/5 20sec Passive Hang Strength : Press 3X8 65% *90% From 1RM Beg. And Newbies : 8-8-8 (Across – 4 RIR) Metcon : 15min AMRAP : 10 Alt. DB Snatches 30/22.5 15 Burpees Box Jump Overs 15 Alt. DB […]

אימון קבוצתי: Warm Up : 2-3 Rounds : 20sec Half Kneeling Lats Stretch (Each) 20sec Ring Row Hold 20sec Piageon Stretch (Each) Metcon : With a continuous running clock, perform the following for times: 0:00 – 800m Run 5:00 – 75 Push Presses 20/15 10:00 – 40 T2B 15:00 – 75 Front Squats 20/15 20:00 […]

אימון קבוצתי: Warm Up : 2-3 Rounds : 10 SA Upright Row (Each) 10 Squat Rot. 5/5 20sec Passive Hang Strength : Press 6 (65-70%) – 6 (70-75%%) – 6+ (80-85%) *90% From 1RM Beg. And Newbies : 6-6-8 (Ascending To Last Set At 2-3 RIR) Metcon : For Time : 50 Devil's Presses 22.5/15 […]

אימון קבוצתי: Warm Up : 2-3 Rounds : 20sec Half Kneeling Lats Stretch (Each) 20sec Ring Row Hold 20sec Piageon Stretch (Each) Metcon : With a continuous running clock, perform the following for times: 0:00 – 800m Run 5:00 – 75 Push Presses 20/15 10:00 – 40 T2B 15:00 – 75 Front Squats 20/15 20:00 […]

אימון קבוצתי: Warm Up : Coach"s Choice Strength : 15min EMOM : 1st – 8-10 B-Stance KB'S RDL (R) 2nd – 8-10 B-Stance KB'S RDL (L) 3rd – 5 Weighted Strict Chin-Ups Metcon : For Time : 300 DU/550 SU *E2MOM Includes 0:00 – 10 Sandbag G2S

אימון קבוצתי: Warm Up : 2-3 Rounds : 10 Narrow Split Stance Squats 5/5 10 Standing Hip CAR'S 5/5 10 Cat Cows Strength : Back Squats 6 (65-70%) – 6 (70-75%%) – 6+ (80-85%) *90% From 1RM Beg. And Newbies : 6-6-8 (Ascending To Last Set At 2-3 RIR) Metcon : 10min AMRAP : 8 […]

אימון קבוצתי: Warm Up : Coach"s Choice Strength : 15min EMOM : 1st – 30sec FFESS (L) 2nd – 30sec FFESS (R) 3rd – Max Strict HSPU (Deficit Or Elevate As Needed) Metcon : 14min AMRAP, In Couples : 20 Medball Clean 10/6 (Each) *While One Partner Cleaning The Othe One Holding Plank 300m Weighted […]

אימון קבוצתי: Warm Up : 2-3 Rounds : 10 Good Mornings 10 Single Leg Swings (Each) 10 Fast Shoulder Rotations Strength : Deadlift 8 (70-75%) – 6 (75-80%%) – 3+ (85-90%) *90% From 1RM Beg. And Newbies : 8-6-5 (Ascending To Last Set At 2-3 RIR) Metcon : 5min AMRAP : 5 Hang Power Snatch […]

אימון קבוצתי: Warm Up : 3 Rounds : 10 Squat Rotations 10 Prisoner Squats 10 Cat Cow 4min EMOM : 2 PU 4 Push Ups 8 Squats Raise The Heart Rate With Some Burpees And Squats And GO – "Cindy" 20min AMRAP : 5 PU 10 HRPU 15 Air Squats Acc. Work (Optional) : 3 […]

אימון קבוצתי: Warm Up : 2-3 Rounds : 10 Narrow Split Stance Squats 5/5 10 Standing Hip CAR'S 5/5 10 Cat Cows Strength : Back Squats 8 (60-65%) – 8 (65-70%%) – 8+ (75-80%) *90% From 1RM Beg. And Newbies : 8-8-10 (Ascending To Last Set At 2-3 RIR) Metcon : 13min AMRAP : 200m […]

אימון קבוצתי: Warm Up : Coach"s Choice Strength : 13min Volume Acc. : 5-10 Weighted Strict Ring Dips 16-20 Front Rack Reverse Lunges Metcon : For Time : 50-40-30-20-10 Sit-Ups 5-10-15-20-25 BB SDHP 40/30

אימון קבוצתי: Warm Up : 2-3 Rounds : 10 Good Mornings 10 Single Leg Swings (Each) 10 Fast Shoulder Rotations Strength : Deadlift 6 (65-70%) – 6 (70-75%%) – 6+ (80-85%) *90% From 1RM Beg. And Newbies : 6-6-8 (Ascending To Last Set At 2-3 RIR) Metcon : "Elizabeth Doing Push Ups" For Time : […]

אימון קבוצתי: Warm Up : 3 Rounds : 10m Tibi Walk 10 Banded Good Morning 5 Shoulder CAR'S (Each) 3 Rounds : 100m Run 5 KBS (A) 3 PU Raise The Heart Rate With Some Burpees And Squats And GO – "Helen" 3 RFT : 400m Run 21 KBS (A) 24/16 12 PU Acc. Work […]

אנחנו נכנסים לחודשיים עבודה במתכונת של 5-3-1 אשר החודש הראשון יהיה בוריאציה של התוכנית בחזרות גבוהות יותר ואחריו נכנס לחודש השני שיהיה 5-3-1 קלאסי. החודשיים האלה הם הזדמנות מעולה להתחזק ולעלות במסת שריר ומי שזה מעניין אותו צריך להתמקד בימים קבועים ובתזונה מתאימה. חשוב להקפיד על שליטה, טכניקה ובחירה מתאימה של המשקלים בהתאם לרמה ולמצב […]

אימון קבוצתי: Warm Up : 6min AMRAP : 10 Narrow Stance Zombie Squat 10 SLR (Each) 10 Upright Row + External Rotation Strength : Back Squat – 5-7X1-2 (Build It Up To An Heavy Single Or Double) Beg. : X2-3 Metcon : 12min EMOM : 5 WB Shots 10/6 10 KB SDHP 24/16 *If you […]

אימון קבוצתי: Warm Up : 6min AMRAP : 20sec Stand On One Leg (Each) 10 Cat Cows 10 Bird-Dog 5/5 WL : Empty Bar Snatch Coach Warmup : 1×5 Jump And Land 1×5 BTN Snatch Push Press 1×5 Muscle Snatch 1×5 High Hang High Pull 1×5 High Hang Power Snatch 1×5 Hang High Pull 1×5 […]

אימון קבוצתי: Warm Up : 6min AMRAP : 10 Quadruped Thoracic Rot. 5/5 10 Side Plank Hip Raises 5/5 10 Glute Bridges Metcon : E4MOM For 32min : 400m Run 12 KBS (A) 32/24 12 Goblet KB Lunges 32/24

אימון קבוצתי: Warm Up : Coach"s Choice Strength : 15min EMOM : 1st – 30sec FFESS (L) 2nd – 30sec FFESS (R) 3rd – Max Strict HSPU (Deficit Or Elevate As Needed) Metcon : 15min AMRAP, In Couples : 30-20-10 WB Shots 10/6 IGUG *300m Weighted Run B/Sets

אימון קבוצתי: Warm Up : 2-3 Rounds : 10 Good Mornings 10 Single Leg Swings (Each) 10 Fast Shoulder Rotations Strength : Deadlift 8 (60-65%) – 8 (65-70%%) – 8+ (75-80%) *90% From 1RM Beg. And Newbies : 8-8-10 (Ascending To Last Set At 2-3 RIR) Metcon : 12min AMRAP : 1 Hang Muscle Snatch […]

אימון קבוצתי: Warm Up : 3 Rounds : 10m Duck Walk 10 Jumping Squats 10 Empty Barbell Thrusters 4min EMOM : 15sec – Max WB Shots Raise The Heart Rate With Some Burpees And Squats And GO – "Karen" For Time : 150 WB Shots 10/6 Acc. Work (Optional) : 3 Rounds : 40m Farmer […]

אימון קבוצתי: Warm Up : 2-3 Rounds : 10 SA Upright Row (Each) 10 Squat Rot. 5/5 20sec Passive Hang Strength : Press 8 (60-65%) – 8 (65-70%%) – 8+ (75-80%) *90% From 1RM Beg. And Newbies : 8-8-10 (Ascending To Last Set At 2-3 RIR) Metcon : 10min AMRAP : 40 Air Squats 40 […]

אימון קבוצתי: Warm Up : 2-3 Rounds : 20sec Half Kneeling Lats Stretch (Each) 20sec Ring Row Hold 20sec Piageon Stretch (Each) Metcon : E7MOM For 29min : 30 Step Ups 15 Hang DB'S C&J 22.5/15 400m Run

אימון קבוצתי: Warm Up : Coach"s Choice Strength : 15min Volume Acc. : 10 BB Good Mornings 3-8 Strict C2B Pull Ups 10-15 Banded Tricpes Ext. Metcon : 14min EMOM, In Couples : 1st – 14 Burpees IGUG 2nd – 45sec Of Max Ball Slams (Sperated)

Warm Up : 6min AMRAP : 10 Quadruped Thoracic Rot. 5/5 10 Side Plank Hip Raises 5/5 10 Glute Bridges Strength : Within 15min Build Up To Heavy 5 Push Press *2sec OH Each Rep Metcon : 15min AMRAP : 21-15-9 DB/KB Man Makers AHAP *200m Run Between Sets Home WOD: Warm Up : 5min […]

Warm Up : 6min AMRAP : 20sec Stand On One Leg (Each) 10 Cat Cows 10 Bird-Dog 5/5 Empty Bar Power Clean & Barbell Cycle Warmup By Coach : 1×5 Jump And Land 1×5 Tall Muscle Clean 1×5 High Hang High Pull 1×5 High Hang Power Clean 1×5 Hang High Pull 1×5 Hang Power Clean […]

Warm Up : 6min AMRAP : 10 Narrow Stance Zombie Squat 10 SLR (Each) 10 Upright Row + External Rotation Strength : Within 15min Build Up To Heavy 5 Deadlift *Perfect Technique *NO T&G *Controlled Descent *Newbies : 15min Accumulation Of 5's In Moderate Weight Metcon : "Annie" 50-40-30-20-10 DU Sit Ups Home WOD: Warm […]

Warm Up : 6min AMRAP : 30sec Squat Rocks 30sec Passive Hang 10 Worlds Greatest Stretch (Each) Metcon : "Murph In Couples" For Time, In Couples : 1600m Run Together 100 PU IGUG 200 Push Ups IGUG 300 Air Squats IGUG 1600m Run Together *Add 10/6kg Vest If You Can

Warm Up : 6min AMRAP : 10 Quadruped Thoracic Rot. 5/5 10 Side Plank Hip Raises 5/5 10 Glute Bridges WL : Empty Bar Snatch Coach Warmup : 1×5 Jump And Land 1×5 BTN Snatch Push Press 1×5 Muscle Snatch 1×5 High Hang High Pull 1×5 High Hang Power Snatch 1×5 Hang High Pull 1×5 […]

Warm Up : 6min AMRAP : 20sec Stand On One Leg (Each) 10 Cat Cows 10 Bird-Dog 5/5 Strength : Back Squat – 5-7X1-2 (Build It Up) Beg. : X2-3 Metcon : E5MOM For 15min – 30 Burpees Over The Bar Max UB Front Squat 60/40 *From Floor *Minimum 10 Home WOD: Warm Up : […]

Warm Up : 6min AMRAP : 10 Narrow Stance Zombie Squat 10 SLR (Each) 10 Upright Row + External Rotation Metcon 1 : 8min EMOM : 40sec – Max Alt. Hang DB Snatches 27.5/20 20sec- Rest Metcon 2 : 14min AMRAP : 100m Run 8 Single Arm Hang Squat Clean 4/4 27.5/20 200m Run 8 […]

Warm Up : 6min AMRAP : 30sec Squat Rocks 30sec Passive Hang 10 Worlds Greatest Stretch (Each) Strength : Push Press 3X5 85-95% Of Last Week Heavy 5 (Can Be Ascended) *2sec OH Each Rep Metcon : 20min AMRAP : "Nicole Going Strict" 200m Run Max UB Strict C2B Home WOD: Warm Up : 5min […]

Warm Up : 6min AMRAP : 10 Quadruped Thoracic Rot. 5/5 10 Side Plank Hip Raises 5/5 10 Glute Bridges Empty Bar Power Clean & Barbell Cycle Warmup By Coach : 1×5 Jump And Land 1×5 Tall Muscle Clean 1×5 High Hang High Pull 1×5 High Hang Power Clean 1×5 Hang High Pull 1×5 Hang […]