קרוספיט 270724

Warm Up : 2-3 Rounds : 10 Bear Stance Shoulder Taps 20sec Passive Hang 5 Thoracic Rotations (Each) Metcon: "Kalsu"" 100 Thrusters 45/35 *EMOM - 5 Burpees *20min Cap Cash Out: 100 Ring Rows

קרוספיט 270724

Warm Up : 2-3 Rounds : 10 Bear Stance Shoulder Taps 20sec Passive Hang 5 Thoracic Rotations (Each) Metcon: "Kalsu"" 100 Thrusters 45/35 *EMOM - 5 Burpees *20min Cap Cash Out: 100 Ring Rows

קרוספיט 280724

Warm Up: 5min AMRAP: 12 Bear Stance Shoulder Taps 12 Alt. Cossack Squats 8 Single Arm DB High Pull (Each) Strength: 15min Volume Acc.: 4-6 Box Dips (Weighted)/10-12 Jacksons 5-7 Strict Pull Ups (Weighted)/3 Eccentric Pull Ups 8-10 SA DB Bent Over Row (Each) *1-2 RIR For All Metcon: 13min AMRAP: 5 Fast Burpees Over The Bar 10 Push Press 45/30 15/20/25/30 Etc. Air Squat

קרוספיט 280724

Warm Up: 5min AMRAP: 12 Bear Stance Shoulder Taps 12 Alt. Cossack Squats 8 Single Arm DB High Pull (Each) Strength: 15min Volume Acc.: 4-6 Box Dips (Weighted)/10-12 Jacksons 5-7 Strict Pull Ups (Weighted)/3 Eccentric Pull Ups 8-10 SA DB Bent Over Row (Each) *1-2 RIR For All Metcon: 13min AMRAP: 5 Fast Burpees Over The Bar 10 Push Press 45/30 15/20/25/30 Etc. Air Squat

קבוצת ריצה 280724

TEST 5\8\10 KM For Time Homework: 40 min Run- All Out Run 1000m 800m 600m 400m 200m *Rest 1:30min B/Sets *Into - Cool Down Until Time Cap

קבוצת ריצה 280724

TEST 5\8\10 KM For Time Homework: 40 min Run- All Out Run 1000m 800m 600m 400m 200m *Rest 1:30min B/Sets *Into - Cool Down Until Time Cap

הנפות אולימפיות 280724

Snatch: 3 Waves: 3 Reps @60-65% 2 Reps @70-75% 1 Reps @75-80% Clean & Jerk: 3 Waves: 3 Reps @60-65% 2 Reps @70-75% 1 Reps @75-80% כל גל מורכב מסט של 3-2-1 חזרות. מעלים משקל בכל גל ונשארים בטווח האחוזים.

הנפות אולימפיות 280724

Snatch: 3 Waves: 3 Reps @60-65% 2 Reps @70-75% 1 Reps @75-80% Clean & Jerk: 3 Waves: 3 Reps @60-65% 2 Reps @70-75% 1 Reps @75-80% כל גל מורכב מסט של 3-2-1 חזרות. מעלים משקל בכל גל ונשארים בטווח האחוזים.

קרוספיט 290724

Warm Up: 200m Run 15 Sit-Ups 8 Lunge-Lunge-Squat 10 Plate Ground to Overhead (2sec Top) 100m Run 10 Cat Cows 10 Front Squats Joker: 100 Reps Of 90 Degree Lateral Raises Strength: Front Squats 8-8 65-75% 6-6 70-80% Metcon: 12min AMRAP: 12-9-6-3 T2B Double DB Snatches 22.5/15

קרוספיט 290724

Warm Up: 200m Run 15 Sit-Ups 8 Lunge-Lunge-Squat 10 Plate Ground to Overhead (2sec Top) 100m Run 10 Cat Cows 10 Front Squats Joker: 100 Reps Of 90 Degree Lateral Raises Strength: Front Squats 8-8 65-75% 6-6 70-80% Metcon: 12min AMRAP: 12-9-6-3 T2B Double DB Snatches 22.5/15

פאוורבילדינג 290724

Warm Up 5min AMRAP 30sec Coach Stretch each 10 Half Kneeling SA Bottom Up KB Press 5/5 10 Alt SL RDL to Knee Hug STRENGTH 1 HIP THRUST 3X8-10 STRENGTH 2 PUSH+PULL 4 Sets 6 Seated Filly Press each 8-10 SA Wide Row each STRENGTH 3 Squat+Calves 5 Sets 7-9 BSS Suitcase Hold each+7-9 BSS BW each 15-20 Eccentr Calf Raises UB Finisher 3-4 Sets 10-12 DB Crush Grip Biceps Curls Slow way Down 10-12 Lateral Raises- 10-15sec hold at Last Rep 10-12 Bench Dips -2-3sec Hold at Bottom

פאוורבילדינג 290724

Warm Up 2 Sets of 30sec Coach Stretch each 10 Half Kneeling SA Bottom Up KB Press 5/5 10 SL RDL to Knee Hug 5/5 STRENGTH 1 HIP THRUST 3X8-10 STRENGTH 2 PUSH+PULL 3 Sets 6 Seated Filly Press each 8-10 SA Wide Row each STRENGTH 3 Squat+Calves 3-5 Sets 7-9 BSS Suitcase Hold each+7-9 BSS BW each 15-20 Eccentr Calf Raises UB Finisher 2-3 Sets 10-12 DB Crush Grip Biceps Curls Slow way Down 10-12 Lateral Raises- 10-15sec hold at Last Rep 10-12 Bench Dips -2-3sec Hold at Bottom

קרוספיט 300724

Warm Up: 3 Rounds: 10 Alt. Samson Stretch 20 Deficit Calf Raises (On Plate) 10 RBM Metcon: 14min AMRAP: 200m Weighted Run 12 MB Clean 10/6 6 Burpees --Rest 2min-- 14min AMRAP: 200m Run 12 Alt. DB Snatches 22.5/15 6 Burpees Cash Out: 3 Sets: 10 BB Biceps Curls 10 Strict Leg Raises

קרוספיט 300724

Warm Up: 3 Rounds: 10 Alt. Samson Stretch 20 Deficit Calf Raises (On Plate) 10 RBM Metcon: 14min AMRAP: 200m Weighted Run 12 MB Clean 10/6 6 Burpees --Rest 2min-- 14min AMRAP: 200m Run 12 Alt. DB Snatches 22.5/15 6 Burpees Cash Out: 3 Sets: 10 BB Biceps Curls 10 Strict Leg Raises

קרוספיט 310724

Warm Up: 3 Rounds: 10 Scap Pull-Ups 4 BB Good Mornings 4 Slow Motion Deadlifts Joker: 100 Reps Of Band Pull A Parts Strength: Deadlifts 8-8 65-75% 6-6 70-80% Metcon: 15min AMRAP: 10 KB'S Thrusters 24/16 10 Alt. V-Ups 200m Run

קרוספיט 310724

Warm Up: 3 Rounds: 10 Scap Pull-Ups 4 BB Good Mornings 4 Slow Motion Deadlifts Joker: 100 Reps Of Band Pull A Parts Strength: Deadlifts 8-8 65-75% 6-6 70-80% Metcon: 15min AMRAP: 10 KB'S Thrusters 24/16 10 Alt. V-Ups 200m Run

קרוספיט 010824

Warm Up: 5min AMRAP : 10 Sholder CAR (Each) 10 RBM Strength: 15min Volume Acc.: 12-15 Rear Delt Raises 8-10 KB'S Z-Press 3-5 Strict Chin-Ups (Weighted/Banded) *1-2 RIR For All Metcon: 14min EMOM: 1st - Max 2 DB'S Deadlifts,2 DB'S HPC 22.5/15 2nd - Max No Push Up Burpees

קרוספיט 010824

Warm Up: 5min AMRAP : 10 Sholder CAR (Each) 10 RBM Strength: 15min Volume Acc.: 12-15 Rear Delt Raises 8-10 KB'S Z-Press 3-5 Strict Chin-Ups (Weighted/Banded) *1-2 RIR For All Metcon: 14min EMOM: 1st - Max 2 DB'S Deadlifts,2 DB'S HPC 22.5/15 2nd - Max No Push Up Burpees

קרוספיט 020824

Warm Up: 3min AMRAP: 6 Up-Downs 6 Bird Dogs 10 Air Squats Into... 4min AMRAP: 5 Back Squats 5 Tuck-Ups Joker: 100 KB Upright Rows Strength: Back Squats 8-8 65-75% 6-6 70-80% Metcon: 14min EMOM: 1st - 14 Burpees 2nd - 14 WB Shots 10/6 *Scale The Reps To Rest 5sec At Least

קרוספיט 020824

Warm Up: 3min AMRAP: 6 Up-Downs 6 Bird Dogs 10 Air Squats Into... 4min AMRAP: 5 Back Squats 5 Tuck-Ups Joker: 100 KB Upright Rows Strength: Back Squats 8-8 65-75% 6-6 70-80% Metcon: 14min EMOM: 1st - 14 Burpees 2nd - 14 WB Shots 10/6 *Scale The Reps To Rest 5sec At Least

קרוספיט 030824

Warm Up : 2-3 Rounds : 10 Bear Stance Shoulder Taps 20sec Passive Hang 5 Thoracic Rotations (Each) 10 Long Lever Glute March Metcon: 30min AMRAP: 50m Sled Sprint 50m DB'S Front Rack Carry 400m Row/800m Bike 400m Run - 80% Effort Cash Out: 100 Banded Face Pulls

קרוספיט 030824

Warm Up : 2-3 Rounds : 10 Bear Stance Shoulder Taps 20sec Passive Hang 5 Thoracic Rotations (Each) 10 Long Lever Glute March Metcon: 30min AMRAP: 50m Sled Sprint 50m DB'S Front Rack Carry 400m Row/800m Bike 400m Run - 80% Effort Cash Out: 100 Banded Face Pulls

קרוספיט 040824

Warm Up: 5min AMRAP: 12 Bear Stance Shoulder Taps 12 Alt. Cossack Squats 8 Single Arm DB High Pull (Each) Strength: 15min Volume Acc.: 8-12 Deficit Push Ups 5-7 Strict Pull Ups (Weighted)/3 Eccentric Pull Ups 8-10 SA DB Arnold Press (Each) *1-2 RIR For All Metcon: 14min EMOM: 1st - 45sec Plate G2OH 25/15 2nd - 45sec Alt. OH Lunges

קרוספיט 040824

Warm Up: 5min AMRAP: 12 Bear Stance Shoulder Taps 12 Alt. Cossack Squats 8 Single Arm DB High Pull (Each) Strength: 15min Volume Acc.: 8-12 Deficit Push Ups 5-7 Strict Pull Ups (Weighted)/3 Eccentric Pull Ups 8-10 SA DB Arnold Press (Each) *1-2 RIR For All Metcon: 14min EMOM: 1st - 45sec Plate G2OH 25/15 2nd - 45sec Alt. OH Lunges

קבוצת ריצה 040824

40 min Light Run E5MOM- 300m Fast Homework: 30 min Light Run שבוע הורדת עומסים

קבוצת ריצה 040824

40 min Light Run E5MOM- 300m Fast Homework: 30 min Light Run שבוע הורדת עומסים

הנפות אולימפיות 040824

Snatch: 3 Waves: 3 Reps @65-70% 2 Reps @75-80% 1 Reps @80-85% Clean & Jerk: 3 Waves: 3 Reps @65-70% 2 Reps @75-80% 1 Reps @80-85% כל גל מורכב מסט של 3-2-1 חזרות. מעלים משקל בכל גל ונשארים בטווח האחוזים.

הנפות אולימפיות 040824

Snatch: 3 Waves: 3 Reps @65-70% 2 Reps @75-80% 1 Reps @80-85% Clean & Jerk: 3 Waves: 3 Reps @65-70% 2 Reps @75-80% 1 Reps @80-85% כל גל מורכב מסט של 3-2-1 חזרות. מעלים משקל בכל גל ונשארים בטווח האחוזים.

קרוספיט 050824

Warm Up: 200m Run 15 Sit-Ups 8 Lunge-Lunge-Squat 20 Plate Ground to Overhead (2sec Top) 100m Run 20 Cat Cows 10 Front Squats With 3sec Pause Joker: 100 Reps Of 90 Degree Lateral Raises Strength: Front Squats 9-9 65-75% 7-7 70-80% Metcon: 14min EMOM: 1st - 21 KBS (A) 24/16 2nd - 12 C2B *Scale The Reps As Needed

פאוורבילדינג 050824

5min AMRAP 10 Prone Swimmers 10 Alt Downdog TT 10 Alt Samson Lunges TGU Star with Progression+Technique work 15min Time window 2 Each Hand If you feel comfortable- increase the weight Squat+Pull 9min EMOM 1st- 12-15 Goblet Cyclist Pulse Squat 2nd- 12-15 BB Upright Row Core+Hinge 4-5 Sets 6-8 BB Rollout 6-8 SL Wall Support RDL Finisher 3-4 Sets 20-30sec Wall Sit Addact Bias with FoamRoller 16-20 DeadBug Slow and Controlled 16-20 Side Crunches AHAP

פאוורבילדינג 050824

5min AMRAP 10 Prone Swimmers 10 Alt Downdog TT 10 Alt Samson Lunges TGU Star with Progression+Technique work 15min Time window 2 Each Hand If you feel comfortable- increase the weight Squat+Pull 9min EMOM 1st- 12-15 Goblet Cyclist Pulse Squat 2nd- 12-15 BB Upright Row Core+Hinge 4-5 Sets 6-8 BB Rollout 6-8 SL Wall Support RDL Finisher 3-4 Sets 20-30sec Wall Sit Addact Bias with FoamRoller 16-20 DeadBug Slow and Controlled 16-20 Side Crunches AHAP

קרוספיט 050824

Warm Up: 200m Run 15 Sit-Ups 8 Lunge-Lunge-Squat 20 Plate Ground to Overhead (2sec Top) 100m Run 20 Cat Cows 10 Front Squats With 3sec Pause Joker: 100 Reps Of 90 Degree Lateral Raises Strength: Front Squats 9-9 65-75% 7-7 70-80% Metcon: 14min EMOM: 1st - 21 KBS (A) 24/16 2nd - 12 C2B *Scale The Reps As Needed

קרוספיט 060824

Warm Up: 3 Rounds: 10 Alt. Samson Stretch 20 Deficit Calf Raises (On Plate) 10 Bootstrappers Metcon: 30min AMRAP, In Couples: 400m KB Carry 32/24 (Only Once) Then: 30 KBS (R) 32/24 IGUG 30 Sit-Ups IGUG 30 Box Jumps IGUG 30 V-Ups IGUG Cash Out: 3 Sets: 14 Glute Bridge Ups (2sec Top) 30-60sec Plank

קרוספיט 060824

Warm Up: 3 Rounds: 10 Alt. Samson Stretch 20 Deficit Calf Raises (On Plate) 10 Bootstrappers Metcon: 30min AMRAP, In Couples: 400m KB Carry 32/24 (Only Once) Then: 30 KBS (R) 32/24 IGUG 30 Sit-Ups IGUG 30 Box Jumps IGUG 30 V-Ups IGUG Cash Out: 3 Sets: 14 Glute Bridge Ups (2sec Top) 30-60sec Plank

קרוספיט 070824

Warm Up: 3 Rounds: 10 Scap Pull-Ups 4 BB Good Mornings 4 Slow Motion Deadlifts Joker: 100 Reps Of Band Pull A Parts Strength: Deadlifts 9-9 65-75% 7-7 70-80% Metcon: For Time: 10-9-8-7-6-5-4-3-2-1 T2B *14 MB Alt. Lunges 10/6 B/Sets *10min Cap Cash Out : Tabata Abs

קרוספיט 070824

Warm Up: 3 Rounds: 10 Scap Pull-Ups 4 BB Good Mornings 4 Slow Motion Deadlifts Joker: 100 Reps Of Band Pull A Parts Strength: Deadlifts 9-9 65-75% 7-7 70-80% Metcon: For Time: 10-9-8-7-6-5-4-3-2-1 T2B *14 MB Alt. Lunges 10/6 B/Sets *10min Cap Cash Out : Tabata Abs

קרוספיט 080824

Warm Up: 5min AMRAP : 10 Sholder CAR (Each) 10 RBM Strength: 15min Volume Acc.: 8-12 Deficit Ring Rows 5-7 Deficit Pike Push Ups 3-5 Strict Chin-Ups (Weighted/Banded) *1-2 RIR For All Metcon: 15min AMRAP: 10 Deadlifts/Front Squats/Back Squats 60/40 300m Run *Choose Variation And Stick To It. *Compare To Week 1

קרוספיט 080824

Warm Up: 5min AMRAP : 10 Sholder CAR (Each) 10 RBM Strength: 15min Volume Acc.: 8-12 Deficit Ring Rows 5-7 Deficit Pike Push Ups 3-5 Strict Chin-Ups (Weighted/Banded) *1-2 RIR For All Metcon: 15min AMRAP: 10 Deadlifts/Front Squats/Back Squats 60/40 300m Run *Choose Variation And Stick To It. *Compare To Week 1

קרוספיט 090824

Warm Up: 3min AMRAP: 6 Up-Downs 6 Bird Dogs 10 Air Squats Into... 4min AMRAP: 5 Back Squats 5 Tuck-Ups Joker: 100 KB Upright Rows Strength: Back Squats 9-9 65-75% 7-7 70-80% Metcon: 14min AMRAP: 21 KB'S Gunslingers 24/16 15 HRPU 9 Bar MU/C2B/PU/J.PU/RR

קרוספיט 090824

Warm Up: 3min AMRAP: 6 Up-Downs 6 Bird Dogs 10 Air Squats Into... 4min AMRAP: 5 Back Squats 5 Tuck-Ups Joker: 100 KB Upright Rows Strength: Back Squats 9-9 65-75% 7-7 70-80% Metcon: 14min AMRAP: 21 KB'S Gunslingers 24/16 15 HRPU 9 Bar MU/C2B/PU/J.PU/RR

קרוספיט 100824

Warm Up : 2-3 Rounds : 10 Bear Stance Shoulder Taps 20sec Passive Hang 5 Thoracic Rotations (Each) Metcon: For Time: 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 45/35 Front Squat 45/35 Push Press 45/35 *100m Run B/Sets *25min Cap Cash Out: 100 Ring Rows

קרוספיט 100824

Warm Up : 2-3 Rounds : 10 Bear Stance Shoulder Taps 20sec Passive Hang 5 Thoracic Rotations (Each) Metcon: For Time: 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 45/35 Front Squat 45/35 Push Press 45/35 *100m Run B/Sets *25min Cap Cash Out: 100 Ring Rows

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קרוספיט 270724

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