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Pre workout mobility Foam roller: Quads x20 medial quads (sumo) glutes x 20 per side hamstrings x 20 calves x 20 lower backx20 rhomboids (arms crossed) 25 OHS Barbell 40 Shoulder pass through Atarim/ Dizingoff Technique: Bench press Strength 15 min: Bench Press 0-1: 5×5 weight from elements 1-6: Establish new 5RM 6+: Establish […]
Workout of the Day Strength 15 min: Backsquat 0-1: 5×5 weight from elements 1-6: Establish new 5RM 6+: Establish new 1RM Metcon: Decending ladder: 10 pullup 10 pistols 9-9, 8-8… Post your scores to the Whiteboard.
Workout of the Day OPEN GYM: Complete Missed Strength from past week: – Strict press/Pushpress – Squats – Weighted Ring dips – Deadlift Practice Skills: – Clean – Jerk – Kipping Pullup – Double unders Do a metcon, ask your coach to recommend one open gym is a great opportunity to work out with friends […]
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 […]
Workout of the Day Open Gym: Complete missed lifts Work on Snatch & Clean technique Ask coach to give you a Metcon to do. Intermediate Complete first part at open gym: 1) Posterior chain mobility (glute, hams, lower back) Warmup for heavy deadlift. Then Establish 1 RM deadlift. Class: 18:00 Squat snatch practice 15 […]
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 […]
Weekly challenge 0-1: 100 pushups 2-6: 250 pushups 6+: 350 Pushups Competitors: 140 Kipping HSPU Atarim Strength Conventional deadlift 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 “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 […]
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