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פאוורבילדינג 290123

FBW 1 Warm Up: 2 Rounds: 8 KTB Lift in Deep Squat 5 Crab Lift (20 Sec Hold Last Rep) 10-12 Min Vol. Acc: 10-15 Heel Elevated Front Rack Squat (32X0) 10-15 DB/KB Bench Press (2 Sec Top) 12 Min Emom: 1st – 40 Sec Posted Leg RDL (R) 2nd - 40 Sec Posted Leg RDL (L) 3RD – 40 Sec 40 Sec Forehead 2 Ring Row 10 Min Vol. Acc: 10-15 Biceps Exercise (by Coach) 10-15 Triceps Exercise (by Coach) 10-15 Lu Raises

אינטנס 290123

35 Min AMRAP : 8 Hang Power Clean 30/25 300m Run 12 Box Step Up 200m Run 16 Ring Row 100m Run

קבוצת ריצה 290123

10 Rounds: 2min - Fast 1min - Light Into... 5min Cool Down אמפי

קרוספיט 290123

Warm Up : 5min AMRAP : 10 Scap. Push Ups 10 Scorpion Kicks Strength : 15min EMOM : 1st - Max UB Strict PU (10/5kg DB) 2nd - Max L-Sit/Tuck Sit Support Hold 3rd - 10-15 Russian KBS AHAP *Scaling Options: A) 5-10 Assisted Pull Ups B) 5-10 Ring Rows Metcon : 13min AMRAP : 10 KB'S Thrusters 24/16 10 Burpees

קרוספיט 300123

Warm Up : 5min AMRAP : 10 Prisoner Good Mornings 10 Single Leg Swings (Each) 10 Fast Shoulder Rotations Strength : Deadlift 8 (60-65%) - 8 (65-70%%) - 8+ (75-80%) Beg. : 8-8-10 (Ascending To Last Set At 2-3 RIR) Metcon : 12min AMRAP : 1 Hang Muscle DB'S Snatch 22.5/15 1 T2B 2 2 Etc.

חתירה 300123

Warm Up : 500m Row - Go Faster Every 100m Just Row : 40min Row *Every 5min Stop And Perform 30 Alt. Reverse Lunges + 30 Air Squats

פאוורבילדינג 310123

FBW 2 Warm Up: 2 Rounds: 8 SLR (Each) 10 W Raises 10-12 Min Vol. Acc: 10-15 BB\DB\Sandbag G.M (52X0) 5-10 Chin Ups/Banded Chin Ups\20-30 Sec Chin Up Hold 12 Min Emom: 1st – 40 Sec Split Squat (R) 2nd - 40 Sec Split Squat (L) 3RD – 40 Sec Seated Z-Press 10 Min Vol. Acc: 10-15 KB Upright Row 10-15 Biceps Exercise (by Coach) 10-15 Triceps Exercise (by Coach)

הנפות אולימפיות 310123

A) Snatch Push Press + Snatch Balance + Drop Snatch: 4X1+1+1 B) Snatch High Pull (2 Sec Pause at Contact) + Snatch: 5-7X1+1 C) Clean High Pull (2 Sec Pause at Contact) + Clean + Split Jerk: 5-7X1+1 # Increase Weight by Feel

קרוספיט 310123

Warm Up : 5min AMRAP : 10 Arm's Up Cossacks 5 Half Kneeling Hamstring Stretch (Each) Metcon : 30min E2MOM : 3 Hang Power Clean 60/40 5 Burpees Over The Bar 15 Air Squats Max Sit-Ups Acc. (Optional) : 3 Supersets : A) 10-12 Single DB Biceps Curl B) 15-20 Supermans

קרוספיט 010223

Warm Up : 5min AMRAP : 10 SA Upright Row (Each) 10 Squat Rot. 5/5 Strength : Press 8 (60-65%) - 8 (65-70%%) - 8+ (75-80%) Beg. : 8-8-10 (Ascending To Last Set At 2-3 RIR) Metcon : 10min AMRAP : 40 Alt. Single Arm Extended Plank 40 DU 40 KBS (R) 24/16 40 KB Goblet Alt. Lunges 24/16 Rest 1min,Then : 5min AMRAP : 20 Alt. Single Arm Extended Plank 20 DU 20 KBS (R) 24/16 20 KB Goblet Alt. Lunges 24/16

קבוצת ריצה 010223

2-3 Rounds: 1000m Run 1min Walk 800m Run 1min Walk 600m Run 1min Walk היכל ספורט

קרוספיט 020223

Warm Up : 5min AMRAP : 5 Weighted WGS (Small Plate - Each) 5 RBM Metcon : 25min : Max Cal. Row/Bike/Ski. Switch Max Every 30 Cal. While One Partner Working On Cal. The Other One Performing AMRAP : Cindy = 5 PU 10 Push Ups 15 Air Squats Acc. (Optional) : 3 Supersets : A) 10-12 Single DB OH Triceps Ext. B) 15-20 Crunches

קבוצת ריצה 030223

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 030223

Warm Up : 5min AMRAP : 10 Toe Touches 10 Split Stance Thoracic Rotations Strength : 15min EMOM : 1st - 2-4 Mixed Grip Pullups (Each) - Weighted As Needed 2nd - 10-15 Goblet Squats (3sec Down) 3rd - 20-30 Flutter Kicks *Scaling Options - A) Banded B) 5-7 Mixed Grip Ring Rows (Each) Metcon : 12min AMRAP : 8 Sandbag G2S 60/40 12 No Push Up Burpees

קרוספיט 040223

Warm Up : 5min AMRAP : 10 Narrow Split Stance Squats 5/5 10 Standing Hip CAR'S 5/5 10 Cat Cows Strength : Back Squats 8 (60-65%) - 8 (65-70%%) - 8+ (75-80%) Beg. : 8-8-10 (Ascending To Last Set At 2-3 RIR) Metcon : 14min AMRAP : 100m Weighted Run 10 WB Shots 10/6 5 Bar MU *Scaling Options : *Bar MU From Box *5 C2B/PU/J. PU/RR

קרוספיט 050223

Warm Up : 5min AMRAP : 10 Scap. Push Ups 10 Scorpion Kicks Strength : 15min EMOM : 1st - Max UB Strict Chin-Up (10/5kg DB) 2nd - Max Hollow Hold 3rd - 10-15 Toe El. KB Good Morning AHAP *Scaling Options: A) 5-10 Leg Assisted Chin-Ups B) 5-10 Ring Rows Metcon : 12min AMRAP : 35 DU 5/6/7/8 - Etc. HRPU 10 Goblet Squats (3sec Bottom) - AHAP

אינטנס 050223

E2MOM For 32 , In Teams Of 2-3 : P1 – Rows P2 – Box Step Up P3 – DB Push Press 17.5/12.5 #Last 2 Min is Rest

פאוורבילדינג 050223

Warm Up: 2-3 Sets: 7 Half Kneeling 2 Ham. Strech (Each) 20-30 Sec Lat-tri Strech (Use Box) 12-15 Min Vol. Acc: 6-8 Box RDL 8-12 DB\KB Step Up 5-8 Single Leg Hip Thrust (Box) Each 12 Min EMOM: 1st: 40 Sec Floor Press 2nd: 40 Sec Jacksons 3rd : 40 Sec Hollow 10 Min Vol. Acc: 40-60 Sec Ring Row Hold 10-15 Banded Face Pulls 10-15 Triceps Exercise by Coach

קבוצת ריצה 050223

40min: 800m - Race Pace 200m - Recovery אמפי

קרוספיט 060223

Warm Up : 5min AMRAP : 10 Prisoner Good Mornings 10 Single Leg Swings (Each) 10 Fast Shoulder Rotations Strength : Deadlift 6 (65-70%) - 6 (70-75%%) - 6+ (80-85%) Beg. : 6-6-8 (Ascending To Last Set At 2-3 RIR) Metcon : For Time : 42-30-18 Sit-Ups 21-15-9 MB Cleans 10/6 12-9-6 Bar MU/C2B/PU/J. PU/RR

פאוורבילדינג 070223

FBW 1 Warm Up: 2-3 Sets: 20-30 Sec Pigeon Strech (Each) 10 Shoulder Dis. 12-15 Min Vol. Acc: 6-10 Heel Elav. BB Hack Squat 8-12 BB Alt. Lunges. 6-12 BB Front Squat. Lower Down the Weight in Each Exercise 12 Min EMOM : 1st : 5 Heavy DB Row (Each). 2nd : 40 Sec Banded Pull Down. 3rd : 40 Sec Plate Ext. Rot. 10 Min Vol. Acc: 5-7 DB’s Ecc. Push Press 8-12 Single DB Press 10-15 Biceps Exercise by Coach

הנפות אולימפיות 070223

קרוספיט 070223

Warm Up : 5min AMRAP : 10 Arm's Up Cossacks 5 Half Kneeling Hamstring Stretch (Each) Metcon : 20 Rounds For Time, In Couples (IGUG) : 10 Single Arm DB Deadlift 22.5/15 8 Single Arm Hang Power Clean 22.5/15 6 Single Arm Push Jerk 22.5/15 4 Burpees Acc. (Optional) : 3 Supersets : A) 10-12 Single DB Biceps Curl B) 15-20 Crunches

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ינואר 2023