If you are not happy with the results below please do another search
Atarim Strength 15 Min: Deadlift 0-1: 5×5 weight from elements 2-6: Deadlift 5×5 add 2.5 from last week 6+: Deadlift 1x5x75% 1x3x85% 1xMAXx95% 3x5x75% Metcon: 12 Min AMRAP 3 wallwalk 5 Clapping pushup 7 Box jump Dizengoff Strength 15 Min: Squat: 0-1: (Backsquat) 5×5 weight from elements 2-6: Front squat 5×5 add 2.5 […]
Pre-workout Mobility Foam roll 50 Shoulder pass through 25 barbell OHS 25 Sotts press 25 Wide row Barbell 25 scapula pushups Weekly challenge Perfect Plank 0-1: accumulate 15 Min Total 2-6: accumulate 28 Min 6+: accumulate 35 minutes, in sets of no less than 1:30 minutes Competitors: 10 Min L-Sit (sets of no less […]
Pre-workout Mobility Foam roll 50 Shoulder pass through 25 barbell OHS 25 Sotts press 25 Wide row Barbell 25 scapula pushups Weekly challenge Perfect Plank 0-1: accumulate 15 Min Total 2-6: accumulate 28 Min 6+: accumulate 35 minutes, in sets of no less than 1:30 minutes Competitors: 10 Min L-Sit (sets of no less […]
Weekly challenge Airsquat: 0-1 – 100 2-6: 140 6+: 280 Competitors: 210 pistols Dizengoff Strength Front squat 0-1 (Back squat): sets of 5 (weight from elements 2-6: 5×5 (add2.5 kg from last week) 6+: 1x3x80% 1x3x85%, 1xMax x 90% 3x3x80% then Metcon For time: 50 KB Swing 24/16 kg 25 Push-up 50 Box jump […]
Atarim Strength Front squat 0-1 (Back squat): sets of 5 (weight from elements 2-6: 5×5 (add2.5 kg from last week) 6+: 1x3x80% 1x3x85%, 1xMax x 90% 3x3x80% then Metcon In pairs, fireman carry to lighthouse twice If partner is too heavy, scale to /weighted vest or 25kg plate Any time you switch/put down weight […]
Workout of the Day Open Gym Make up missed strength from past week: Press/Push Press, Front Squat, Weighted Ring Dip, Deadlift Work on Skills, Weaknesses, Weekly Challenge Intermediate Independent part: Overhead mobility Overhead squat 5×3 Quality. Class: 15 min Split snatch practice. MetCon: 2012 Games Event 5 3RFT 8 split snatch 50/35kg 7BMU 400 […]
Weekly challenge 0-1: 100 pushups 2-6: 250 pushups 6+: 350 Pushups Competitors: 140 Kipping HSPU Atarim Strength Establish new 5RM Ring dips then Metcon 12 min AMRAP 10 Push jerk 60/40 10 alternating pistols 10 6 pointburpee (pushup burpee) Dizengoff Strength Establish new 5RM Ring dips then Metcon 8 Min AMRAP […]
Weekly challenge 0-1: 100 pushups 2-6: 250 pushups 6+: 350 Pushups Competitors:140 Kipping HSPU Dizengoff Technique Front squat then Strength Front squat 0-1 (Backsquat) sets of 5 with weight from elements 2-6: 3×5 (add 2.5kg from last week) 6+ : 1x5x75%, 1x5x80%, 1xMAXx85%3x5x80% then Metcon 3 Rounds for Reps 1min Goblet squat 24/16 1min […]
Atarim Strength Conventional Deadlift 0-1: practice sets of with weight from elements 2-6: Establish 5RM 6+: Establish 1RM then Metcon 30 front squat 30 pullup 30 thruster 30 KBS 32/24 30 pushpress 30 burpee 30 Wallball 30 Goblet squat 32/24 Intermediate Rest day/Sign up for the competition Dizengoff Skills class (11:00): RMU Strength […]
Atarim Strength Ring dips 8x3x5RM then Technique Hang power clean then Metcon 21*15*9* HPC 60/40 *50 DU Intermediate Independent part Front squat 5×3@110Clean Class: 19:00 EMOM For 12 min -even min 3 cleans 80/40 Clean -odd min 3 strict/any HSPU *Scailing no less than 50/35kg. then 8 min AMRAP Ladder 3 Cleans 60/35 2 […]
You must be logged in to post a comment.