תוכניות

אימונים

Know your

Destination

התוכנית החודשית

בשיפור מתמיד :

מאי 2022

אנחנו עוברים לסייקל סיבולתי אבל לא הולכים להזניח את העבודה הכבדה ותרגילי הכוח: - משלבים הרמות כבדות בתוך העבודה הסיבולתית ותחת מגבלת זמן מוגדרת. - 3 פעמים בשבוע נבצע תרגילי כוח במתכונת של Full Body בכל אימון במסגרת של דקה על הדקה כדי לתת מענה לכל תבניות התנועה. - הולכים לבנות מנוע חזק תוך שימור ושיפור היכולת להניע משקלים. - בשבוע הראשון של התוכנית נבצע דילואד ולאחר מכן 3 שבועות של העמסה הדרגתית. ימי א' - מטקון + סקוואט כבד ימי ב' - Full Body EMOM ימי ג' - מטקון + קלין כבד ימי ד' - Full Body EMOM ימי ה' - מטקון + פוש פרס כבד ימי ו' - Full Body EMOM ימי ש' - מטקון

ראשון

Metcon + Heavy Squat

שני

FB EMOM

שלישי

Metcon + Heavy Clean

רביעי

FB EMOM

חמישי

Metcon + Heavy Push Press

שישי

FB EMOM

שבת

Metcon

התוכניות היומיות

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פאוורבילדינג 220522

FBW 2 Warm Up: 2 Rounds: 8 SLR (Each) 10 W Pulls (Each) 10-12 Min Vol. Acc: 10-15 KB/Sandbag G.M (52X0) 5-10 Chin Ups/Banded Chin Ups 12 Min Emom: 1st – 40 Sec Split Squat (R) 2nd - 40 Sec Split Squat (L) 3rd – 40 Sec Z-Press 10 Min Vol. Acc: 10-15 KB Upright Row 10-15 Zottman Curls 10-15 OH Triceps Ext.

קרוספיט 220522

Warm Up: 400m Run Into... 3 Rounds: 10 Inchworm Walks 8 Goblet Squats Metcon: 0:00 - 10:00 - AMRAP: "Cindy" 5 PU 10 Push Ups 15 Air Squats 10:00 - 12:00 - REST 12:00 - 22:00 - Build Up To Heavy 5 Back Squats *Beg. - Accumulate Sets Of 5 22:00 - 24:00 - REST 24:00 - 34:00 AMRAP: "Cindy" 5 PU 10 Push Ups 15 Air Squats

אינטנס 220522

4 Rounds For Time: 800m Run/Row/2400m Bike 12 Burpees 10 Jumping Pull Ups/ Ring Row 20 Front Rack Alt. Lunges 20 Dual KB Swing RX – 20/14

קרוספיט 230522

Warm Up: 2min AMRAP: 10 Cat Cows 10 SLR (Each) Into... 1min AMRAP R. Lunges Into... 1min AMRAP DB Upright Rows Into 1min AMRAP High Knees Strength: 15min EMOM: 1st - 45sec Russian Twists 2nd - 45sec Weighted Glute Bridges 3rd - 10-12 Z-Press Metcon: 10min AMRAP: 10 Medball Cleans 10/6 5 Bar MU *Bar MU Scaling Options: C2B/PU/J.PU/RR(X2)

חתירה 230522

Warm Up : 5X1min - Strokes Pyramid - 20sec Slow,20sec Medium,20sec Hard Just Row : 40min Trial - Go As Far As You Can.

פאוורבילדינג 240522

FBW 1 Warm Up: 2 Rounds: 8 KTB Lift in Deep Squat 5+ 20 Sec Shoulder Ext. Rot. (Each) 10-12 Min Vol. Acc: 10-15 Heel Elevated Front Squat (32X0) 10-15 BB Floor Press 12 Min Emom: 1st – 40 Sec Posted Leg RDL (R) 2nd - 40 Sec Posted Leg RDL (L) 3RD – 40 Sec spotted Ring Pull Ups 10 Min Vol. Acc: 10-15 Back Supported Biceps Curls 10-15 Wall Triceps Ext. 10-15 Lu Raises

הנפות אולימפיות 240522

A) Snatch Pull + Shrug + Hang Power Snatch: 5-7X2(1+1) +1 B) Drop To Split + BTN Split Jerk: 4X2+1 C) Clean Pull + Shrug + Hang Power Clean + Power Jerk: 5-7X2(1+1) +1 #2 Sec Pause at Hang משקל עולה בין הסטים

קרוספיט 240522

Warm Up: 1min Bottom Of Squat Hold Into.. 4min AMRAP: 7 Light DB Front Squat into DB Strict Press (Each Side) 5 WGS (Each Side) Clean Warm Up (Led By Coach): 5 High Hang High Pull 5 High Hang Power Clean 5 Hang Power Clean 5 Hang Power Clean 5 Clean Pull 5 Power Clean Part 1: 7min Warm Up To Moderate Complex: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean Part 2: 5min Window: 200m Run Max High Hang Power Clean 5min Window: 200m Run Max Hang Power Clean 5min Window: 200m Run Max Power Clean *80% Of Heavy Complex Part 3: 7min AMRAP (45sec ON/15sec OFF) : SA DB Thrusters 22.5/15 *Switch Hands As You Like

אינטנס 250522

For Time: 2000m Run/Row/6000m Bike 200 B.W Alt. Lunges 100 BB Push Press 20/15 100 Ring Row #Pattern as You Want

קרוספיט 250522

Warm Up: 2min AMRAP: 6 Plank To Pike 6/6 Alt. Groiners 3min AMRAP: 6 Ball Slams Cossack Squats 6 Ball Slams Glute Bridges 6 Ball Slams Strength: 15min EMOM: 1st - 8-12 DB'S Push Press 2nd - 12-15 Heel Elevated G. Squats 3rd - 30-45sec Chin Over The Bar Hold Metcon: 14min AMRAP: 6 DB Devil's Press 22.5/15 12 DB Box Step Overs 22.5/15 6 DB Devil's Press 22.5/15 18 Alt. V-Ups

קרוספיט 260522

Warm Up: 3 Rounds: 20 Plate Hops 10 Plate Ground to OH 5 Press (Empty BB) Metcon: 10min EMOM: 1st - 45sec Box Step-Ups 2nd - 45sec Medball Cleans 10/6 --Rest 2min-- 10min EMOM: 1 Push Press *Start Light And Build Up To Heavy 1 *Beg. : 3 --Rest 2min-- 15min AMRAP: 100m Weighted Run 10/6 Max UB T2B

קרוספיט 270522

Warm Up: 1min - Max Jumping Jacks Then.. 2 Rounds: 10 Band Pull A Part 10 Band Pass Throughs 10 Squat Drops Strength: 15min EMOM: 1st - 8 Off-Set Squats (Each) 2nd - 12-15 BB Upright Rows 3rd - 8-10 Arnold Press Metcon: 13min AMRAP: 2 Sandbag Cleans 40/20 2 HRPU 4 4 6 6 Etc.

קרוספיט 280522

Warm Up: 3 Rounds: 100m Run 8 Bootstraps 8 Samson Lunges 8 Bear Stance ST Metcon: 30min To Complete: 1600m Run 50 Pull Ups 100 KBS (R) 24/16 200 Sit-Ups 1600m Run *Max Burpees In Remaning Time *Score = Burpees

אינטנס 290522

In Couples, For Time : PT1 : 800m Run PT2 : Burpees (Then Switch) PT1 : 800m Run PT2 : Russian Swings 24/16 (Then Switch) PT1 : 800m Run PT2 : Box Step-Ups

פאוורבילדינג 290522

FBW 1 Warm Up: 2 Rounds: 8 KTB Lift in Deep Squat 5+ 20 Sec Shoulder Ext. Rot. (Each) 10-12 Min Vol. Acc: 10-15 Heel Elevated Front Rack Squat (32X0) 10-15 DB/KB Floor Press 12 Min Emom: 1st – 40 Sec Posted Leg RDL (R) 2nd - 40 Sec Posted Leg RDL (L) 3rd – 40 Sec Ring Rows 10 Min Vol. Acc: 10-15 Back Supported Biceps Curls 10-15 Wall Triceps Ext. 10-15 Lu Raises

קרוספיט 290522

Warm Up: 5min AMRAP: 5 Glute Bridge-Ups 5 Scap Push-Ups 5 SLOW Air Squats w/Calf Raises Strength: 12min EMOM: 1st - 5-7 Press (From Floor) 1-2 RIR 2nd - 5-7 Strict Chin-Ups (Banded Or Weighted) 1-2 RIR Metcon: For Time: 400m Run 30 Burpees Over The Bar 10 SDHP 45/35 200m Run 20 Burpees Over The Bar 20 SDHP 45/35 100m Run 10 Burpees Over The Bar 30 SDHP 45/35 *15min Time Cap

קרוספיט 300522

Warm Up: 6min EMOM (:45 ON / :15 OFF): 1st - Alt. Samson Lunges 2nd - Dead Bugs Then: 1min Pigeon Stretch (Each Leg) Strength: Back Squat 2x5 1-2 RIR 2x4 1-2 RIR 1x3 1-2 RIR Metcon: ON A 5:00 RUNNING CLOCK: 20 DB'S Suitcase Lunges 15 DB'S Renegade Rows 20 DB'S Push Press Max Burpees in Remaining Time --Rest 2:00min-- ON A 7:00 RUNNING CLOCK: 30 DB'S Suitcase Lunges 25 DB'S Renegade Rows 30 DB'S Push Press Max Burpees in Remaining Time

חתירה 300522

Warm Up : TABATA For Calories Just Row : For Time : 3000m - Go All Out Cool Down : 15-25min Row - Light And Fun

הנפות אולימפיות 310522

A) Snatch Pull + Shrug + Hang Power Snatch: 5-7X2(1+1) +1 B) Drop To Split + BTN Split Jerk: 4X2+1 C) Clean Pull + Shrug + Hang Power Clean + Power Jerk: 5-7X2(1+1) +1 #2 Sec Pause at Hang משקל עולה בין הסטים

קרוספיט 310522

Warm Up: 400m Run, Into.. 3 Rounds: 10 Sumo Stance Pancake Stretch 10 WGS 5/5 Strength: Deadlift 2x5 1-2 RIR 2x4 1-2 RIR 1x3 1-2 RIR Metcon: 15min EMOM: 1st - 45sec Push Ups 2nd - 45sec Double Squat Thrusters 35/25 3rd - 45sec Pull Ups

פאוורבילדינג 310522

FBW 2 Warm Up: 2 Rounds: 8 SLR (Each) 10 W Pulls (Each) 10-12 Min Vol. Acc: 10-15 BB G.M (52X0) 5-10 Chin Ups/Banded Chin Ups 12 Min Emom: 1st – 40 Sec Split Squat (R) 2nd - 40 Sec Split Squat (L) 3RD – 40 Sec Z-Press 10 Min Vol. Acc: 10-15 KB Upright Row 10-15 Zottman Curls 10-15 OH Triceps Ext.

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