יום שבת, 29 ביולי 2017

יום ראשון 30/7/2017



תמונות נוספות מאימון החוף המעולה של יום שישי האחרון עלו לפייסבוק :)

Skill/Strength:

snatch
3-3-3 @75%
OHS
3-3-3 @80%

Conditioning:

AMRAP in 12min:
4x10m shuttle run
1 rope climb
4x10m shuttle run
2 rope climb
4x10m shuttle run
3 rope climb
4x10m shuttle run
4 rope climb
4x10m shuttle run
5 rope climb...

יום שני 31/7/2017 - ערב תשעה באב


שימו לב, לרגל תשעה באב המועדון יסגר בשעה 19:00

Skill:

Hand balance

Conditioning:

Repeat the following twice:

AMRAP in 4min
8 power cleans
8 thrusters
8 burpees

-2min rest-

AMRAP in 4min
4 TGU
4 box jump over

-2min rest-

יום שלישי 1/8/2017 - תשעה באב


תשעה באב - היום יתקיים האימון של 20:00 בלבד

Skill/Strength:

pistols

Conditioning:

5 rounds of:
10 pull ups
20 jumping lunges
10 ball slams

יום רביעי 2/8/2017


Skill/Strength:

muscle up

Conditioning:

AFAP:
200m run
100 DU
50 alt. DB Snatch
25 T2B
50 wall balls
100 DU
200m run

יום חמישי 3/8/2017


Strength:

4 sets of:
3 deadlifts
3 shoulder press
go for max reps on last round

Conditioning:

21-15-9
box jumps
ring dips

יום ראשון, 23 ביולי 2017

יום ראשון 23/7/2017

ביום שישי אחר הצהריים אימון חוף! שימו לב לעדכונים נוספים

Skill:

snatch balance 2-2-2
hang snatch 2-2-2
snatch pull 2-2-2

Conditioning:

10-9-8-7-6-5-4-3-2-1
squat clean
*100m run

יום שני 24/7/2017


Skill/Strength:

front lever progression

Conditioning:

50-40-30-20-10
Double unders
* 2 rope climbs

יום שלישי 25/7/2017


Strength:

back squat
5-5-5-5-max

Conditioning:

5 rounds of:
20m sled push
20m sled pull
20 push ups
20 T2B

יום רביעי 26/7/2017


Skill/ strength:

HSPU

Conditioning:

AMRAP in 25min
1000m run
30 KB Swings
20 wall balls

יום חמישי 27/7/2017


Strength:

4 sets of:
3 deadlifts
3 shoulder press
go for max reps on last round

Conditioning:

12 rounds of
6 snatches
3 burpees
6 pull ups

יום שבת, 15 ביולי 2017

יום ראשון 16/7/2017


Skill/Strength:

Snatch
in a 10min window
work up to a heavy single
for the day

Conditioning:

In 5min:
run 400m
then AMRAP
8 thrusters (40/25kg)
8 bar facing burpees

Rest 5min
repeat for a second time

יום שני 17/7/2017


Skill:

Rope climb

Conditioning:

For time:
50 box jumps
50 russian KB Swings
50 Knees to elbows
50 wall ball sit ups
50 kick throughs

time cap: 30min

יום שלישי 18/7/2017


Skill:

EMOM for 8min:

1 front squat* + 2 push press + 1 Jerk
*from the floor

Conditioning:

for time:
50 DU
15 strict pull ups
40 DU
12 strict pull ups
30 DU
9 strict pull ups
20 DU
6 strict pull ups
10 DU
3 strict pull ups

יום רביעי 19/7/2017


Skill:

bar muscle up

Conditioning:

AMRAP in 12min
50m med-ball long throw + med ball push ups + med ball burpee


*אימון דשא

יום חמישי 20/7/2017


Skill/Strength:

Odd Object G2S

Conditioning:

5 Rounds of
10 squat cleans
5 ring dips

יום שבת, 8 ביולי 2017

יום ראשון 9/7/2017


Skill:

snatch balance
2-2-2@95%
snatch pull
2-2-2@95%

Conditioning:

AMRAP in 18min
10 box jump overs
3 HSPU
1 legless rope climb

יום שני 10/7/2017


Strength/Skill:

3-6-9-12-15 unbroken
strict T2B + kipping T2B

Conditioning:

5 rounds of:
5 pull ups
10 thrusters (45/30kg)
20 double unders

יום שלישי 11/7/2017


Skill:

EMOM for 10min
3 P.Cleans+3 F.Sq. +3 P.Jerk

Conditioning:

AMRAP in 20min
10-20-30-40-50...
KB Swings
HBR

יום רביעי 12/7/2017


Strength:

weighted pull ups
3-3-3-3-3

Conditioning:

for time
200m run
20 DB snatches
400m run
40 walking lunges
200m run
20 DB snatches

יום חמישי 13/7/2017


Strength:

every 2 minutes for 16min
5 Deadlift@85%
3 press@80%

Conditioning:

5 rounds of
12 hang power cleans
9 C2B pull ups
6 dips

יום שבת, 1 ביולי 2017

יום ראשון 2/7/2017


Skill / Strength:

slow pull snatch
2-2-2-2-2
front squat
5-5-3-3-3

Conditioning:

for time:
800m Run
50 KB Swings
30 T2B
400m Run
25 KB Swings
15 T2B

יום שני 3/7/2017


Skill / Strength:

front lever progressions

Conditioning:

AMRAP in 25min
30 Alt. DB Snatches
20 pull ups
10 burpees

יום שלישי 4/7/2017


Skill / Strength:

slow pull clean
2-2-2-2-2
back squat
5-5-3-3-3

Conditioning:

5 rounds of
7 HSPU
9 box jumps
12 deadlifts

יום רביעי 5/7/2017



Skill:

ring muscle up 

MU Conditioning:
max unbroken + 5x40%, 1min rest

Conditioning:

21-15-9-15-21
wall balls
medball windshield wipers

יום חמישי 6/7/2017


Skill / Strength:

Turkish get up + one arm KB push press
2-2-2-2-2

Conditioning:

"Barbara"


5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds.