יום שבת

Strength:

4 sets of complex(each arm):

3 single arm kb clean and press

3 front rack kb squat

3 single arm kb thrusters

Wod:

24 min EMOM

1-20 single arm kb swing (10 per arm)

2-16 gorilla rows

3-16 kb goblet lunges

4-20 sit ups  

יום שבת

Strength:

4 sets of complex(each arm):

3 single arm kb clean and press

3 front rack kb squat

3 single arm kb thrusters

Wod:

24 min EMOM

1-20 single arm kb swing (10 per arm)

2-16 gorilla rows

3-16 kb goblet lunges

4-20 sit ups  

יום שבת

Strength:

4 sets of complex(each arm):

3 single arm kb clean and press

3 front rack kb squat

3 single arm kb thrusters

Wod:

24 min EMOM

1-20 single arm kb swing (10 per arm)

2-16 gorilla rows

3-16 kb goblet lunges

4-20 sit ups  

יום שבת

Strength:

4 sets of complex(each arm):

3 single arm kb clean and press

3 front rack kb squat

3 single arm kb thrusters

Wod:

24 min EMOM

1-20 single arm kb swing (10 per arm)

2-16 gorilla rows

3-16 kb goblet lunges

4-20 sit ups  

יום שבת

Strength:

4 sets of complex(each arm):

3 single arm kb clean and press

3 front rack kb squat

3 single arm kb thrusters

Wod:

24 min EMOM

1-20 single arm kb swing (10 per arm)

2-16 gorilla rows

3-16 kb goblet lunges

4-20 sit ups  

יום שבת

Strength:

4 sets of complex(each arm):

3 single arm kb clean and press

3 front rack kb squat

3 single arm kb thrusters

Wod:

24 min EMOM

1-20 single arm kb swing (10 per arm)

2-16 gorilla rows

3-16 kb goblet lunges

4-20 sit ups  

יום שבת

Strength:

4 sets of complex(each arm):

3 single arm kb clean and press

3 front rack kb squat

3 single arm kb thrusters

Wod:

24 min EMOM

1-20 single arm kb swing (10 per arm)

2-16 gorilla rows

3-16 kb goblet lunges

4-20 sit ups  

יום שבת

Strength:

4 sets of complex(each arm):

3 single arm kb clean and press

3 front rack kb squat

3 single arm kb thrusters

Wod:

24 min EMOM

1-20 single arm kb swing (10 per arm)

2-16 gorilla rows

3-16 kb goblet lunges

4-20 sit ups  

יום שבת

Strength:

4 sets of complex(each arm):

3 single arm kb clean and press

3 front rack kb squat

3 single arm kb thrusters

Wod:

24 min EMOM

1-20 single arm kb swing (10 per arm)

2-16 gorilla rows

3-16 kb goblet lunges

4-20 sit ups  

יום שבת

Strength:

4 sets of complex(each arm):

3 single arm kb clean and press

3 front rack kb squat

3 single arm kb thrusters

Wod:

24 min EMOM

1-20 single arm kb swing (10 per arm)

2-16 gorilla rows

3-16 kb goblet lunges

4-20 sit ups  

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שני

Endurance:
AMRAP 35:00
35 Double Unders
20 Russain Twist 16/12kg
200m Run
20 Walking Lunges

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום שלישי

Strength:

Goodmorning
5-5-5-5-5-5
Work With sustainable load
15:00 TC

Wod:

AMRAP 9
3 Power Snatch 60/40kg
5 BOTB
6 Front Squat
5 BOTB

Accessory
4 Sets
20 Tricep Oh extension
8 Barbell Bicep curls

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Endurance:

5 Rounds
400m Run
20 Alt. DB Snatch 15/10kg
10 Burpees

Rest 3:00

5 Rounds
60DU
20 DB Front Rack Lunges 15/10kg
10 Pull Ups
42:00 TC

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום רביעי

Strength:

Every 2 for Front squat 8 sets

2 reps @ +5-10kg to last week

Wod:

6 Rounds For Time:
2 Rope Climbs
4 BOTB
3-6-9-12-15-18 Front Squats 60/40kg

18:00 TC 

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

One and a Quarter Back Squat
3-3-2-2-2
15:00 TC

Wod:

AMRAP 7
5 Burpees
7 Push Jerk 60/40kg
9 Deadlifts

Accessory
3 Sets
6/6 Single Arm Ring Row
10/10 Cossack Squat
Build up the weight

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום חמישי

Strength:

5 Sets:
3 Bent Over Barbell Row
20-30m Suitcase Carry - Each arm
Rest as needed
15:00 TC

Wod:

Every 5:00 x 20:00
400m Run
10 HSPU
5 Hang Power Snatch 50/35kg

יום שישי

Strength:

Kb Tabata 8 min total

-20 sec of work, 10 sec rest for each exercise:

Kb sdhp

Kb Russian twist

Kb goblet squat

Kb swing

Wod:

15 min amrap of:

10 kb lunges

10 kb renegade rows

10 kb push-ups (one hand on kb, switch hands each rep)

30 du

יום שישי

Strength:

Kb Tabata 8 min total

-20 sec of work, 10 sec rest for each exercise:

Kb sdhp

Kb Russian twist

Kb goblet squat

Kb swing

Wod:

15 min amrap of:

10 kb lunges

10 kb renegade rows

10 kb push-ups (one hand on kb, switch hands each rep)

30 du

יום שישי

Strength:

Kb Tabata 8 min total

-20 sec of work, 10 sec rest for each exercise:

Kb sdhp

Kb Russian twist

Kb goblet squat

Kb swing

Wod:

15 min amrap of:

10 kb lunges

10 kb renegade rows

10 kb push-ups (one hand on kb, switch hands each rep)

30 du

יום שישי

Strength:

Kb Tabata 8 min total

-20 sec of work, 10 sec rest for each exercise:

Kb sdhp

Kb Russian twist

Kb goblet squat

Kb swing

Wod:

15 min amrap of:

10 kb lunges

10 kb renegade rows

10 kb push-ups (one hand on kb, switch hands each rep)

30 du

יום שישי

Strength:

Kb Tabata 8 min total

-20 sec of work, 10 sec rest for each exercise:

Kb sdhp

Kb Russian twist

Kb goblet squat

Kb swing

Wod:

15 min amrap of:

10 kb lunges

10 kb renegade rows

10 kb push-ups (one hand on kb, switch hands each rep)

30 du

יום שישי

Strength:

Kb Tabata 8 min total

-20 sec of work, 10 sec rest for each exercise:

Kb sdhp

Kb Russian twist

Kb goblet squat

Kb swing

Wod:

15 min amrap of:

10 kb lunges

10 kb renegade rows

10 kb push-ups (one hand on kb, switch hands each rep)

30 du

יום שישי

Skill:

Kipping pull ups c2b

Wod:

For Time:

Buy in: 800m Run
3 Rounds:
14 C2b Pull-Ups
15 Box Jumps
7 DB Thruster 22.5/15kg (each arm)
Cash Out: 800m Run

25:00 TC 

יום שישי

Strength:

Kb Tabata 8 min total

-20 sec of work, 10 sec rest for each exercise:

Kb sdhp

Kb Russian twist

Kb goblet squat

Kb swing

Wod:

15 min amrap of:

10 kb lunges

10 kb renegade rows

10 kb push-ups (one hand on kb, switch hands each rep)

30 du

יום שישי

Strength:

Kb Tabata 8 min total

-20 sec of work, 10 sec rest for each exercise:

Kb sdhp

Kb Russian twist

Kb goblet squat

Kb swing

Wod:

15 min amrap of:

10 kb lunges

10 kb renegade rows

10 kb push-ups (one hand on kb, switch hands each rep)

30 du

יום שישי

Skill:

Kipping pull ups c2b

Wod:

For Time:

Buy in: 800m Run
3 Rounds:
14 C2b Pull-Ups
15 Box Jumps
7 DB Thruster 22.5/15kg (each arm)
Cash Out: 800m Run

25:00 TC 

יום שישי

Strength:

Kb Tabata 8 min total

-20 sec of work, 10 sec rest for each exercise:

Kb sdhp

Kb Russian twist

Kb goblet squat

Kb swing

Wod:

15 min amrap of:

10 kb lunges

10 kb renegade rows

10 kb push-ups (one hand on kb, switch hands each rep)

30 du

יום שישי

Strength:

Kb Tabata 8 min total

-20 sec of work, 10 sec rest for each exercise:

Kb sdhp

Kb Russian twist

Kb goblet squat

Kb swing

Wod:

15 min amrap of:

10 kb lunges

10 kb renegade rows

10 kb push-ups (one hand on kb, switch hands each rep)

30 du

יום שישי

Strength:

Kb Tabata 8 min total

-20 sec of work, 10 sec rest for each exercise:

Kb sdhp

Kb Russian twist

Kb goblet squat

Kb swing

Wod:

15 min amrap of:

10 kb lunges

10 kb renegade rows

10 kb push-ups (one hand on kb, switch hands each rep)

30 du

יום שישי

Strength:

Kb Tabata 8 min total

-20 sec of work, 10 sec rest for each exercise:

Kb sdhp

Kb Russian twist

Kb goblet squat

Kb swing

Wod:

15 min amrap of:

10 kb lunges

10 kb renegade rows

10 kb push-ups (one hand on kb, switch hands each rep)

30 du

יום שבת

Skill:

Bar MU Drills using a box

Wod:

AMRAP 8
3 Bar MU
5 Hang Squat Clean 60/40kg
5 Push Jerk

Accessory
3 sets
10 DB Arnold press

45 sec Weighted Wall-Sit Hold 

יום שבת

Skill:

Bar MU Drills using a box

Wod:

AMRAP 8
3 Bar MU
5 Hang Squat Clean 60/40kg
5 Push Jerk

Accessory
3 sets
10 DB Arnold press

45 sec Weighted Wall-Sit Hold 

יום שבת

Skill:

Bar MU Drills using a box

Wod:

AMRAP 8
3 Bar MU
5 Hang Squat Clean 60/40kg
5 Push Jerk

Accessory
3 sets
10 DB Arnold press

45 sec Weighted Wall-Sit Hold 

יום שבת

Skill:

Bar MU Drills using a box

Wod:

AMRAP 8
3 Bar MU
5 Hang Squat Clean 60/40kg
5 Push Jerk

Accessory
3 sets
10 DB Arnold press

45 sec Weighted Wall-Sit Hold 

יום שבת

Skill:

Bar MU Drills using a box

Wod:

AMRAP 8
3 Bar MU
5 Hang Squat Clean 60/40kg
5 Push Jerk

Accessory
3 sets
10 DB Arnold press

45 sec Weighted Wall-Sit Hold 

יום שבת

Skill:

Bar MU Drills using a box

Wod:

AMRAP 8
3 Bar MU
5 Hang Squat Clean 60/40kg
5 Push Jerk

Accessory
3 sets
10 DB Arnold press

45 sec Weighted Wall-Sit Hold 

יום שבת

Skill:

Bar MU Drills using a box

Wod:

AMRAP 8
3 Bar MU
5 Hang Squat Clean 60/40kg
5 Push Jerk

Accessory
3 sets
10 DB Arnold press

45 sec Weighted Wall-Sit Hold 

יום שבת

Skill:

Bar MU Drills using a box

Wod:

AMRAP 8
3 Bar MU
5 Hang Squat Clean 60/40kg
5 Push Jerk

Accessory
3 sets
10 DB Arnold press

45 sec Weighted Wall-Sit Hold 

יום שבת

Skill:

Bar MU Drills using a box

Wod:

AMRAP 8
3 Bar MU
5 Hang Squat Clean 60/40kg
5 Push Jerk

Accessory
3 sets
10 DB Arnold press

45 sec Weighted Wall-Sit Hold 

יום שבת

Skill:

Bar MU Drills using a box

Wod:

AMRAP 8
3 Bar MU
5 Hang Squat Clean 60/40kg
5 Push Jerk

Accessory
3 sets
10 DB Arnold press

45 sec Weighted Wall-Sit Hold