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 : 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 : 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 : 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 : 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 […]
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 : 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 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 […]