יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום רביעי

Gymnastics:
‏Skill- Bar Muscle Up
‏-Hollow+ Arch
‏-Kip
‏-Transition

Wod:

AMRAP in 16min of the ladder:
2-4-6... S2OH 60/40kg
10 Russian KB Swings 32/24kg
10 Goblet Lunges 32/24kg

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום חמישי

Strength:

15min build up load for the complex:
Power Snatch + Hang Squat Snatch (1+1)

Wod:

5 Rounds for time:
8 Toes-to-bar
16 v ups
8 strict ring dips
16 Box Jumps

יום שישי

Skill:
kipping HSPU

Advance can do 5 sets of max strict hspu

Partner Wod:

For time:
400m Run

Into 5 Rounds of:
10 Strict C2B Pullups
20 DB Box Step-Overs 22.5-15kg,x2
30 V-Ups with med ball

Into 400m Run  

יום שישי

Skill:
kipping HSPU

Advance can do 5 sets of max strict hspu

Partner Wod:

For time:
400m Run

Into 5 Rounds of:
10 Strict C2B Pullups
20 DB Box Step-Overs 22.5-15kg,x2
30 V-Ups with med ball

Into 400m Run  

יום שישי

Skill:
kipping HSPU

Advance can do 5 sets of max strict hspu

Partner Wod:

For time:
400m Run

Into 5 Rounds of:
10 Strict C2B Pullups
20 DB Box Step-Overs 22.5-15kg,x2
30 V-Ups with med ball

Into 400m Run  

יום שישי

Skill:
kipping HSPU

Advance can do 5 sets of max strict hspu

Partner Wod:

For time:
400m Run

Into 5 Rounds of:
10 Strict C2B Pullups
20 DB Box Step-Overs 22.5-15kg,x2
30 V-Ups with med ball

Into 400m Run  

יום שישי

Skill:
kipping HSPU

Advance can do 5 sets of max strict hspu

Partner Wod:

For time:
400m Run

Into 5 Rounds of:
10 Strict C2B Pullups
20 DB Box Step-Overs 22.5-15kg,x2
30 V-Ups with med ball

Into 400m Run  

יום שישי

Skill:
kipping HSPU

Advance can do 5 sets of max strict hspu

Partner Wod:

For time:
400m Run

Into 5 Rounds of:
10 Strict C2B Pullups
20 DB Box Step-Overs 22.5-15kg,x2
30 V-Ups with med ball

Into 400m Run  

יום שישי

Skill:
kipping HSPU

Advance can do 5 sets of max strict hspu

Partner Wod:

For time:
400m Run

Into 5 Rounds of:
10 Strict C2B Pullups
20 DB Box Step-Overs 22.5-15kg,x2
30 V-Ups with med ball

Into 400m Run  

יום שישי

Skill:
kipping HSPU

Advance can do 5 sets of max strict hspu

Partner Wod:

For time:
400m Run

Into 5 Rounds of:
10 Strict C2B Pullups
20 DB Box Step-Overs 22.5-15kg,x2
30 V-Ups with med ball

Into 400m Run  

יום שישי

Skill:
kipping HSPU

Advance can do 5 sets of max strict hspu

Partner Wod:

For time:
400m Run

Into 5 Rounds of:
10 Strict C2B Pullups
20 DB Box Step-Overs 22.5-15kg,x2
30 V-Ups with med ball

Into 400m Run  

יום שישי

Skill:
kipping HSPU

Advance can do 5 sets of max strict hspu

Partner Wod:

For time:
400m Run

Into 5 Rounds of:
10 Strict C2B Pullups
20 DB Box Step-Overs 22.5-15kg,x2
30 V-Ups with med ball

Into 400m Run  

יום שישי

Skill:
kipping HSPU

Advance can do 5 sets of max strict hspu

Partner Wod:

For time:
400m Run

Into 5 Rounds of:
10 Strict C2B Pullups
20 DB Box Step-Overs 22.5-15kg,x2
30 V-Ups with med ball

Into 400m Run  

יום שישי

Skill:
kipping HSPU

Advance can do 5 sets of max strict hspu

Partner Wod:

For time:
400m Run

Into 5 Rounds of:
10 Strict C2B Pullups
20 DB Box Step-Overs 22.5-15kg,x2
30 V-Ups with med ball

Into 400m Run  

יום שישי

Skill:
kipping HSPU

Advance can do 5 sets of max strict hspu

Partner Wod:

For time:
400m Run

Into 5 Rounds of:
10 Strict C2B Pullups
20 DB Box Step-Overs 22.5-15kg,x2
30 V-Ups with med ball

Into 400m Run  

יום שישי

Skill:
kipping HSPU

Advance can do 5 sets of max strict hspu

Partner Wod:

For time:
400m Run

Into 5 Rounds of:
10 Strict C2B Pullups
20 DB Box Step-Overs 22.5-15kg,x2
30 V-Ups with med ball

Into 400m Run  

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום ראשון

Strength:

Back Squat
2-2-2-2-2-2

*12 dips on box after each set

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שני

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום שלישי

Strength:

30s on/30s off:

Accumulate x4 max reps strict hspu

Wod:

-every 2:30x10

20 sec hspu negative into max kipping hspu

15 goblet squat

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.

יום רביעי

Strength:
‏150 push ups

*every break = 10 goblet squat 24/16kg

Wod:

Strength-20 Min Emom:
‏Min 1- 10 Arch Pull or eccentric pull ups
‏Min 2- 20 Sec Ring/Box L-Hold
‏Min 3- Max Elevated ring rows
‏Min 4- 8/8 Bottoms Up KB Press
‏Min 5- Rest.