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פאוורבילדינג 021022

Warm Up: 3 Min AMRAP: 10-14 Alt. Seated Pike Compression 10 Prone Swimmers 10-12 Min Vol. Acc: 12-16 Alt. Goblet Drop Lunges 8-15 DB’s Floor Press 1-2RIR EMOM For 12 Min: 1st: 45 Sec DB’s Curls to Press 2nd: 45 Sec Banded Biceps Curls 3rd: 45 Sec Kneeling DB’s/KB’s Press 10 Min Vol. Acc: 10-15 Heel Elevated 1 + ¼ Goblet Squats 10-15 Plank Marches

קרוספיט 021022

Warm Up: 1:00 Alt Groiners 1:00 Bootstrappers Into... 3 Sets: (5:00 CAP) 5 Empty Bar Press 8 Up-Downs 10 Alt. Cossack Squats Strength: Press A) Build Up To Heavy Set Of 8 B) 1-2 Sets Of 8 With 90% Of Heavy 8 Metcon: 15min AMRAP: 21 No Push Up Burpees 15 DB'S Squat Clean 22.5/15 9 C2B

אינטנס 021022

30 Min AMRAP : 20 Ballslam Lunges 1 Min Overhead Hold 20 Ball slam 1 Min Plank 400m Run

קבוצת ריצה 021022

Warm Up: 6min EMOM: 1st - 45sec Narrow Air Squats 2nd - 45sec Sit Ups 10min easy w/ 30 fast steps E2MOM, Rest 2min R 10min easy w/ 20 fast steps E2MOM, Rest 2min R 10min easy w/ 10 fast steps E2MOM 2min R 10min ALL OUT מקום מפגש: היכל ספורט

קרוספיט 031022

Warm Up: 3-4 Rounds: 30 DU/SU 10 Glute Bridge-Ups 5 Empty Bar Front Squats (Slow Descent, Quick Stand) 10 Scap Push-Ups Strength: 12min E2MOM: 1st - 6 Front Squats 1-2 RIR 2nd - 5 Front Squats 1-2 RIR 3rd - 4 Front Squats 1-2 RIR 4th - 3 Front Squats 1-2 RIR 5th - 2 Front Squats 1-2 RIR 6th - 1 Front Squats 1-2 RIR *Start moderate, this will be the rep scheme for the all month. *Beg. And For Moderate Intensity: 6-6-6-6-6-6 Metcon: For Time: 50 Alt. Lunges 50 Sit-Ups 50 BB Push Press 20/15 50 Sit-Ups 50 Alt. Lunges *13min Time Cap

חתירה 031022

Warm Up : Dynamic Coach's Warm Up Part 1 : 30min AMRAP : 1000m Row Fast - 26/SPM 300m Row - Light Part 2 : 6min EMOM : 30sec Cal. Row Sprints

קרוספיט 041022

Warm Up: 4min EMOM: 1st - 20sec Pigeon Stretch (Each) 2nd - 45sec Max Shoulder Taps 6min EMOM: 1st - 45sec Band Pull A Part 2nd - 45sec Max Narrow Stance Squats Strength: 3-7 Sets: 5-7 Strict Chin-Ups (Weighted Or Banded) 1-2 RIR 10-12 Single Arm Row (Each) 1-2 RIR Metcon: 14min AMRAP: 10 DB Push Press (R) 22.5/15 20 Sit-Ups 10 DB Push Press (L) 22.5/15 20 No Push Up Burpees

הנפות אולימפיות 041022

A) Split Jerk: 4-6X3 @65-70% B) High Hang Snatch + Hang Snatch + Snatch: 5-7X1+1+1 @65-70% C) High Hang Clean + Hang Clean + Clean: 5-7X1+1+1 @65-70% #Joker : 3X5-7 Goblet Jumping Squats

קבוצת ריצה 051022

7min Run Slow Pace - Talk And Have Fun Dynamic Hamstring Warm Up And Balance Drills 20min AMRAP : 100 Sprint 100m Walk Then : 1000m Run - Race Pace מקום מפגש: היכל ספורט

קרוספיט 051022

Warm Up : 3min AMRAP: 10 Jumping Jacks 30sec Run In Place Into... 2-3 Rounds : 10 Prone Sholder Extension (2sec Pause) 20sec Samson Stretch (Each) 20sec Active Bottom Back Squat Hold Strength: Back Squats 5X5 1-2 RIR Across Metcon: 14min AMRAP: 14 KB'S Gunslingers 24/16 7 Burpees

קרוספיט 061022

Warm Up: 3min AMRAP: 8 Groiners 12 KB Plank Taps Into... 4min AMRAP: 10 Cat Cows 5 Super Slow KB Deadlift Strength: Deadlifts 5X5 1-2 RIR Across Metcon: 12min EMOM: 1st - 10 Thrusters 45/35 2nd - 10 Burpees OTB *Scale The Reps And Weight As Needed For Minimum 10sec Rest

קבוצת ריצה 071022

Warm Up: Dynamic Part 1 : 15min AMRAP : Hill Sprints Recover On The Way Down\ Then: 2XHill Backward Walk Part 2 : 15min Of 80% Effort Run מקום מפגש: אמפי

קרוספיט 071022

Warm Up: 1min - Max Jumping Jacks Then.. 2 Rounds: 10 Scaptions 10 Band Pass Throughs 10 RBM Strength: Push Press 15min To Build Up To Heavy Set Of 5 Then: Accumulate Sets Of 3-5 With 90% And Super Set Each Set With 15 Ring Rows Metcon: 14min AMRAP: 6 Alt. DB Devil's Clean 22.5/15 12 DB Box Step Ups 22.5/15 6 Alt. DB Devil's Clean 22.5/15

קרוספיט 081022

Warm Up: 400m Run Into... 3 Rounds: 10 Inchworm Walks 8 Goblet Squats Strength: 15min EMOM: 1st - 3-10 Strict Pull Ups - Weighted Or Banded 2nd - 15-25 Band Pull A Parts 3rd - 10-15 DB'S Bent Over Rows Metcon: 3 RFT, In Couples: 400m Run (Together) 30 Push Ups (IGUG) 30 Reverse Lunges (IGUG)

קרוספיט 091022

Warm Up: 1:00 Alt Groiners 1:00 Bootstrappers Into... 3 Sets: (5:00 CAP) 5 Empty Bar Press 8 Up-Downs 10 Alt. Cossack Squats Strength: Press A) Build Up To Heavy Set Of 6 B) 1-2 Sets Of 6 With 90% Of Heavy 6 Metcon: 7min AMRAP: 10 KBS (R) 32/24 5 T2B --Rest 2min-- For Time: Number Of Rounds In Part 1 *7min Cap

קבוצת ריצה 091022

Warm Up: 400m Dynamic 15min AMRAP: 400m Slow 400m Fast --Rest 2min-- 20min AMRAP: 800m Slow 800m Fast --Rest 2min-- 5min AMRAP: Run For Distance מקום מפגש: היכל ספורט

קרוספיט 101022

Warm Up: 3-4 Rounds: 30 DU/SU 10 Glute Bridge-Ups 5 Empty Bar Front Squats (Slow Descent, Quick Stand) 10 Scap Push-Ups Strength: 12min E2MOM: 1st - 6 Front Squats 1-2 RIR 2nd - 5 Front Squats 1-2 RIR 3rd - 4 Front Squats 1-2 RIR 4th - 3 Front Squats 1-2 RIR 5th - 2 Front Squats 1-2 RIR 6th - 1 Front Squats 1-2 RIR *Start moderate, this will be the rep scheme for the all month. *Beg. And For Moderate Intensity: 6-6-6-6-6-6 Metcon: 14min AMRAP: Max UB C2B/PU/Ring Rows (Go Deficit) *For Each Break - 100m Run

חתירה 101022

Warm Up : Dynamic Coach's Warm Up Just Row : 100mX5/Rest 30sec B/Sets 200mX5/Rest 30sec B/Sets 300mX5/Rest 30sec B/Sets 400mX5/Rest 30sec B/Sets 500mX5/Rest 30sec B/Sets

פאוורבילדינג 111022

Warm Up: 3 Min AMRAP: 10 Banded Good Morning 10 Banded Face Pull 10-12 Min Vol. Acc: 12-16 Alt. Goblet/Back Rack Revers Drop Lunges 8-12 BB Pendley Row 1-2RIR EMOM For 12 Min: 1st: 45 Sec Bent Over Triceps Kickback 2nd: 45 Sec Banded Lat Pullover 3rd: 45 Sec Kneeling DB’s Press 10 Min Vol. Acc: 45-60 Sec Prone Isometric Hamstring Curls (Couples) 20-30 Sec Straight Hands Tuck Hold (Partner Push Hands Down)

קרוספיט 111022

Warm Up: 4min EMOM: 1st - 20sec Pigeon Stretch (Each) 2nd - 45sec Max Shoulder Taps 6min EMOM: 1st - 45sec Band Pull A Part 2nd - 45sec Max Narrow Stance Squats Strength: 3-7 Sets: 3-7 Strict Pull Ups (Weighted Or Banded) 1-2 RIR 10-12 Single Arm Row (Each) 1-2 RIR Metcon: 10min AMRAP: 5 Thrusters 45/35 5 Deadlifts 45/35 5 Burpees OTB --Rest 2min-- 3min AMRAP: Burpees OTB

הנפות אולימפיות 111022

A) Split Jerk: 4-6X3 @65-70% B) High Hang Snatch + Hang Snatch + Snatch: 5-7X1+1+1 @65-70% C) High Hang Clean + Hang Clean + Clean: 5-7X1+1+1 @65-70% #Joker : 3X5-7 Goblet Jumping Squats

קבוצת ריצה 121022

Warm Up: Dynamic 10min: Hill Sprints Then: 25min AMRAP: 900m - Medium 100m - Fast מקום מפגש: אמפי

קרוספיט 121022

Warm Up : 3min AMRAP: 10 Jumping Jacks 30sec Run In Place Into... 2-3 Rounds : 10 Prone Sholder Extension (2sec Pause) 20sec Samson Stretch (Each) 20sec Active Bottom Back Squat Hold Strength: Back Squats 5X4 1-2 RIR Across Beg. And For Moderate Intensity: 5X5 Metcon: 13min AMRAP: 13 KB SDHP 32/24 13 Pull Ups (Strict As Possibole) 13 Narrow Push Ups (From Knees If Needed)

הנפות אולימפיות 011122

A) Snatch DL (Pause at High Hang) + Snatch High Pull + Snatch Clean DL (Pause at High Hang) + Clean High Pull + Clean Tall Split Jerk + Push Press + Split Jerk # להתאים קומפלקס למתאמן באופן פרטני 3X1+1+1 Increase Weight B) Snatch: 5-7X1 @85-95% C) Clean + Jerk: 5-7X1 @85-95% D) 3-4 Super Set: 5 Fast SDHP (AHAP) 5 Box Jump (Increase Hight as Needed)

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