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 […]