יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום שישי

Skill:

Kb snatch

Wod:

AMRAP in 12min of:
4 Kb snatch 24/16kg
8 Strict Chin Ups
12 V-Ups

יום שישי

Skill:

Kb snatch

Wod:

AMRAP in 12min of:
4 Kb snatch 24/16kg
8 Strict Chin Ups
12 V-Ups

יום שישי:

In teams of 2

24 min workout

I go you go (rounds)

4 rounds (each) of:

Every 3 min:

10 burpees

  20 pushups

Max Db thrusters (25/17.5)

Rest 3 min

יום שישי

Skill:

Kb snatch

Wod:

AMRAP in 12min of:
4 Kb snatch 24/16kg
8 Strict Chin Ups
12 V-Ups

יום שישי

Skill:

Kb snatch

Wod:

AMRAP in 12min of:
4 Kb snatch 24/16kg
8 Strict Chin Ups
12 V-Ups

יום שישי

Skill:

Kb snatch

Wod:

AMRAP in 12min of:
4 Kb snatch 24/16kg
8 Strict Chin Ups
12 V-Ups

יום שישי

Skill:

Kb snatch

Wod:

AMRAP in 12min of:
4 Kb snatch 24/16kg
8 Strict Chin Ups
12 V-Ups

יום שישי:

In teams of 2

24 min workout

I go you go (rounds)

4 rounds (each) of:

Every 3 min:

10 burpees

  20 pushups

Max Db thrusters (25/17.5)

Rest 3 min

יום שישי

Skill:

Kb snatch

Wod:

AMRAP in 12min of:
4 Kb snatch 24/16kg
8 Strict Chin Ups
12 V-Ups

יום שישי

Skill:

Kb snatch

Wod:

AMRAP in 12min of:
4 Kb snatch 24/16kg
8 Strict Chin Ups
12 V-Ups

יום שישי

Skill:

Kb snatch

Wod:

AMRAP in 12min of:
4 Kb snatch 24/16kg
8 Strict Chin Ups
12 V-Ups

יום שישי

Skill:

Kb snatch

Wod:

AMRAP in 12min of:
4 Kb snatch 24/16kg
8 Strict Chin Ups
12 V-Ups

יום שישי

Skill:

DU

Wod:

4 Rounds for time:
30 Double Unders
15m DB Overhead Walking Lunges (#22.5/15,x1)
30 Double Unders
15 Toes-to-bar

יום שישי:

In teams of 2

24 min workout

I go you go (rounds)

4 rounds (each) of:

Every 3 min:

10 burpees

  20 pushups

Max Db thrusters (25/17.5)

Rest 3 min

יום שבת

Strength:

Dual DB Seated Arnold Press
7-7-6-6-5-5
20sec Side Plank after each set (alternate sides every set)

Wod:

4 Rounds for time:
Run 200m
14 DB Power Cleans (#22.5/15,x2)
Run 200m
24 Pushups

יום שבת

Strength:

Dual DB Seated Arnold Press
7-7-6-6-5-5
20sec Side Plank after each set (alternate sides every set)

Wod:

4 Rounds for time:
Run 200m
14 DB Power Cleans (#22.5/15,x2)
Run 200m
24 Pushups

יום שבת

Strength:

E2.5MOM:
Strict Press
5-4-3-3-3

Wod:

AMRAP in 20min of:
35 Wallballs (#10/6)
20 Dual DB Hang Clean and Jerks (#22.5/15,x2)
35 Box Jumps
20 C2B Pullups

יום שבת

Strength:

Dual DB Seated Arnold Press
7-7-6-6-5-5
20sec Side Plank after each set (alternate sides every set)

Wod:

4 Rounds for time:
Run 200m
14 DB Power Cleans (#22.5/15,x2)
Run 200m
24 Pushups

יום שבת

Strength:

Dual DB Seated Arnold Press
7-7-6-6-5-5
20sec Side Plank after each set (alternate sides every set)

Wod:

4 Rounds for time:
Run 200m
14 DB Power Cleans (#22.5/15,x2)
Run 200m
24 Pushups

יום שבת

Strength:

Dual DB Seated Arnold Press
7-7-6-6-5-5
20sec Side Plank after each set (alternate sides every set)

Wod:

4 Rounds for time:
Run 200m
14 DB Power Cleans (#22.5/15,x2)
Run 200m
24 Pushups

יום שבת

Strength:

E2.5MOM:
Strict Press
5-4-3-3-3

Wod:

AMRAP in 20min of:
35 Wallballs (#10/6)
20 Dual DB Hang Clean and Jerks (#22.5/15,x2)
35 Box Jumps
20 C2B Pullups

יום שבת

Strength:

Dual DB Seated Arnold Press
7-7-6-6-5-5
20sec Side Plank after each set (alternate sides every set)

Wod:

4 Rounds for time:
Run 200m
14 DB Power Cleans (#22.5/15,x2)
Run 200m
24 Pushups

יום שבת

Strength:

Dual DB Seated Arnold Press
7-7-6-6-5-5
20sec Side Plank after each set (alternate sides every set)

Wod:

4 Rounds for time:
Run 200m
14 DB Power Cleans (#22.5/15,x2)
Run 200m
24 Pushups

יום שבת

Strength:

Dual DB Seated Arnold Press
7-7-6-6-5-5
20sec Side Plank after each set (alternate sides every set)

Wod:

4 Rounds for time:
Run 200m
14 DB Power Cleans (#22.5/15,x2)
Run 200m
24 Pushups

יום שני

Skill:

Hs walk

Wod:

AMRAP in 20min of:
Run 400m
12m Handstand Walk (6m x2)
25 Wall ball shot 10/6kg

יום ראשון

Endurance:

Emom 40min of:

1- Max bike or row

2 - 12 burpees

3 - 15 ab whell rollout 

4 - Rest

יום ראשון

Strength:

E2MOM for 12min:
Deadlift
5-5-3-3-3-2

*15 Dips on box after each set

Wod:

Emom 20 min of:

1-max Jumping jacks

2-max lateral db raise

3-max kb swing 32/24kg

4-rest

יום שני

Strength:

4 Sets:
6/6 Dual DB Single-leg Romanian Deadlifts
4 Weighted Dips
Rest 2:30

Wod:

In Pairs, AMRAP in 22min of:
24 Double Unders
12 Wallballs (#10/6)
6 Pullups
*Partner 1 - works
*Partner 2 - Farmer Hold (#22.5/15,x2)
*Switch every full round

יום שני

Skill:

Bar MU

Wod:

20 Min Emom:
Min 1- 8 Bar MU
Min 2- 20 Ab wheel roller
Min 3- 30 Sec Static Chin Up
Min 4- Max Ring Dips/Box Dips
Min 5- 20 Deadlift with 2 DB's

יום שני

Strength:

3 set of:

15 diamond push ups

10 single arm kbs each arm

4 wall walks

Wod:

800m run

30 burpees over kb

30 American kbs

400m run

20 burpees over kb

20 American kbs

200m run

10 burpees over kb

10 American kbs 

יום שני

Strength:

Complete 4 super sets of-
5 Floating DL
10 Plank pull throughs

Wod:

For time-
100 Russian KBS @32/20kg
50 Box jump overs
100 Push-ups
50 Sit ups

– Mix it however you want

יום שני

Strength:

4 sets of complex:

3 single arm kb swing

3 kb snatch

3 kb thrusters

*perform each complex unbroken and with each arm individually.

Wod:

4 rounds of:

10 burpees

20 1kb snatch

10 burpees

20 1kb thrusters

יום שני

Strength:

4 Sets:
6/6 Dual DB Single-leg Romanian Deadlifts
4 Weighted Dips
Rest 2:30

Wod:

In Pairs, AMRAP in 22min of:
24 Double Unders
12 Wallballs (#10/6)
6 Pullups
*Partner 1 - works
*Partner 2 - Farmer Hold (#22.5/15,x2)
*Switch every full round

יום שני

Strength:

Weighted Pull Ups
3-3-3-3-3
@2121
12:00 TC

Wod:

AMRAP 16
20 DB Step Ups (22.5/15kg, x1)
8 TTB
20 DB Over head Lunge
8 TTB

יום שני

Strength:

Front Squat
4-4-4-2-2-2
15:00 TC

Wod:

3 RFT
50 Double Unders
10 Thrusters 60/40kg
5 Bar Muscle Ups

9:00 TC 

יום שני

Strength:

Complete 4 super sets of-
5 Floating DL
10 Plank pull throughs

Wod:

For time-
100 Russian KBS @32/20kg
50 Box jump overs
100 Push-ups
50 Sit ups

– Mix it however you want

יום שני

Strength:

4 sets of complex:

3 single arm kb swing

3 kb snatch

3 kb thrusters

*perform each complex unbroken and with each arm individually.

Wod:

4 rounds of:

10 burpees

20 1kb snatch

10 burpees

20 1kb thrusters

יום שני

Strength:

3 set of:

15 diamond push ups

10 single arm kbs each arm

4 wall walks

Wod:

800m run

30 burpees over kb

30 American kbs

400m run

20 burpees over kb

20 American kbs

200m run

10 burpees over kb

10 American kbs 

יום שני

Skill:

Hs walk

Wod:

AMRAP in 20min of:
Run 400m
12m Handstand Walk (6m x2)
25 Wall ball shot 10/6kg

יום שני

Strength:

4 Sets:
6/6 Dual DB Single-leg Romanian Deadlifts
4 Weighted Dips
Rest 2:30

Wod:

In Pairs, AMRAP in 22min of:
24 Double Unders
12 Wallballs (#10/6)
6 Pullups
*Partner 1 - works
*Partner 2 - Farmer Hold (#22.5/15,x2)
*Switch every full round

יום שני

Strength:

4 Sets:
6/6 Dual DB Single-leg Romanian Deadlifts
4 Weighted Dips
Rest 2:30

Wod:

In Pairs, AMRAP in 22min of:
24 Double Unders
12 Wallballs (#10/6)
6 Pullups
*Partner 1 - works
*Partner 2 - Farmer Hold (#22.5/15,x2)
*Switch every full round

יום שני

Strength:

4 sets of complex:

3 single arm kb swing

3 kb snatch

3 kb thrusters

*perform each complex unbroken and with each arm individually.

Wod:

4 rounds of:

10 burpees

20 1kb snatch

10 burpees

20 1kb thrusters   

יום שני

Skill:

Hs walk

Wod:

AMRAP in 20min of:
Run 400m
12m Handstand Walk (6m x2)
25 Wall ball shot 10/6kg

יום שני

Strength:

Front Squat
4-4-4-2-2-2
15:00 TC

Wod:

3 RFT
50 Double Unders
10 Thrusters 60/40kg
5 Bar Muscle Ups

9:00 TC 

יום שני

Strength:

200m Farmers’ Walk x4

Rest 1:1

Wod:

20 min Emom:
Min 1- 15 Barbell Bent Over Row
Min 2- 6 Dragon Flags
Min 3- 15 Shoulder Raises
Min 4- 10/10 KB Side Flexions
Min 5- 15 Db lateral raises

Strength:

4 Sets:
6 Barbell Bent-Over Rows
10-20sec L-Sit Hold (bar/rings/boxes)

Rest 1:30 min

Wod:

10 Rounds for time:
30 Hops over the bar
7 Hang Clean and Jerks 43/30kg

יום שני

Strength:

Front Squat
4-4-4-2-2-2
15:00 TC

Wod:

3 RFT
50 Double Unders
10 Thrusters 60/40kg
5 Bar Muscle Ups

9:00 TC 

יום שלישי

Strength:

14 min emom of:

Odd- 15 ring push ups

Even- 15 db bicep curl

Wod:

AMRAP in 16min of the ladder:
1-2-3-4...
Deadlifts 60/40kg
Power Clean 60/40kg
Burpees over the bar

יום שלישי

Strength:

3 sets of:

10 heel elvated goblet squat

10 rear foot elevated lunges with KB

30 sec weighted wall sit

Wod:

3 rounds for time:

400m run

10 single arm kb oh squats R arm

15 ttb

10 single arm kb oh squats L arm

45 du

יום שלישי

Strength:

3 sets of:

10 heel elvated goblet squat

10 rear foot elevated lunges with KB

30 sec weighted wall sit

Wod:

3 rounds for time:

400m run

10 single arm kb oh squats R arm

15 ttb

10 single arm kb oh squats L arm

45 du

יום שלישי

Strength:

5 sets
3 muscle snatch
3 OHS

Wod:

10 AMRAP-
24 KBS 32/20kg
12 Box jumps

5 Strict Ring dips 

יום שלישי

Strength:

3 sets of:

10 heel elvated goblet squat

10 rear foot elevated lunges with KB

30 sec weighted wall sit

Wod:

3 rounds for time:

400m run

10 single arm kb oh squats R arm

15 ttb

10 single arm kb oh squats L arm

45 du

יום רביעי

Strength:

Deadlift- 6-6-4-4-2

*10/10 plank sidekicks after each set

Wod:

For time-
10-8-6-4-2-4-6-8-10
DB hang clean & jerk 22.5/15kg
T2B
HRPU

יום שלישי

Skill:

Handstand Pushups
In 15:00
3-4 Sets:

1-30-45sec Wall Headstand Hold / Free Headstand hold

2-30-45 sec Wall HandStand Hold / Free HS Hold

3-10 Strict Handstand Pushups / Pike Pushups / Push-ups
Rest as needed

Wod:

12-9-6-3
Power Snatch 60/40kg
Bar Muscle Ups

*50 Double unders after every round 

יום שלישי

Strength:

3 sets of:

10 heel elvated goblet squat

10 rear foot elevated lunges with KB

30 sec weighted wall sit

Wod:

3 rounds for time:

400m run

10 single arm kb oh squats R arm

15 ttb

10 single arm kb oh squats L arm

45 du

יום שלישי

Strength:

Deadlift 6 sets of 5 reps

Wod:

(part 1)

10 rounds for time:

3 Handstand Push-ups

6 Deadlifts 100/70kg

Rest 4 min between workouts.

(part 2)

12-9-6-3 reps for time:

Overhead Squats 60/35kg

Bar Muscle-ups

Finish each round with:

• 200 m Run

יום שלישי

Strength:

3 sets of:

10 heel elvated goblet squat

10 rear foot elevated lunges with KB

30 sec weighted wall sit

Wod:

3 rounds for time:

400m run

10 single arm kb oh squats R arm

15 ttb

10 single arm kb oh squats L arm

45 du

יום שלישי

Strength:

Strict Press
6-5-4-3-2-1
Build to a heavy set of 1
15:00 TC

Wod:

5 Rounds For Time
20 Sit Ups
15 Wallball 10/6kg
20 Front Rack Lunges 43/30kg

יום שלישי

Strength:

3 sets of:

10 heel elvated goblet squat

10 rear foot elevated lunges with KB

30 sec weighted wall sit

Wod:

3 rounds for time:

400m run

10 single arm kb oh squats R arm

15 ttb

10 single arm kb oh squats L arm

45 du

יום שלישי

Strength:

Weighted Step-ups
6-6-6-6-6
*15-30sec L-Sit hold after each set

Wod:

In Pairs for time:
100 Wallballs 10/6kg
80 Pushups
60 Hang Power Cleans 60/40kg
40 Burpees Over Partner (partner in plank)

20 Muscle ups
*Only one partner works at a time

יום שלישי

Strength:

Strict Press
6-5-4-3-2-1
Build to a heavy set of 1
15:00 TC

Wod:

5 Rounds For Time
20 Sit Ups
15 Wallball 10/6kg
20 Front Rack Lunges 43/30kg

יום שלישי

Strength:

Strict Press
6-5-4-3-2-1
Build to a heavy set of 1
15:00 TC

Wod:

5 Rounds For Time
20 Sit Ups
15 Wallball 10/6kg
20 Front Rack Lunges 43/30kg

יום שלישי

Strength:

12min build up to an RM5 Weighted Chin-ups

Partner WOD:

AMRAP 25:00
30 Power Clean 60/40kg
30 Box Jumps
30 Pull Ups

*Split However  

יום שלישי

Strength:

3 sets of:

10 heel elvated goblet squat

10 rear foot elevated lunges with KB

30 sec weighted wall sit

Wod:

3 rounds for time:

400m run

10 single arm kb oh squats R arm

15 ttb

10 single arm kb oh squats L arm

45 du

יום שלישי

Strength:

Weighted Step-ups
6-6-6-6-6
*15-30sec L-Sit hold after each set

Wod:

In Pairs for time:
100 Wallballs 10/6kg
80 Pushups
60 Hang Power Cleans 60/40kg
40 Burpees Over Partner (partner in plank)

20 Muscle ups
*Only one partner works at a time

יום שלישי

Strength:

3 sets of:

10 heel elvated goblet squat

10 rear foot elevated lunges with KB

30 sec weighted wall sit

Wod:

3 rounds for time:

400m run

10 single arm kb oh squats R arm

15 ttb

10 single arm kb oh squats L arm

45 du

יום רביעי

Wod:

400m run

3 rounds of:

10 pull ups

20 push ups

30 air squat

800m run

5 rounds of:

10 pull ups

20 push ups

30 air squat

One mile Run

יום רביעי

Strength:

10 min E2MOM:

2 Power Cleans+ 2 Front Squats + 1 Jerk

Wod:

For time-

50 Push presses @40/25kg

50 T2B

50 HRPU

– Scaling– Mix however you want..

יום רביעי

Strength:

5 Rounds of- 1 Minute work / 1 minute rest
Cash in- 2 Rope climbs
Followed By AMRAP of- Bar MU / C2B / Pull ups

Wod:

10 AMRAP-
5 Over Unders
3-6-9-12.. etc T2B

Strength:

Emom 12 min:

Odd- 5 floor press

Even- max chin ups

Wod:

6 rounds of-
1 Minute AMRAP /  1 Minute rest-

12 DB Snatch
– AMRAP of burpee box jumps

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Wod:

400m run

3 rounds of:

10 pull ups

20 push ups

30 air squat

800m run

5 rounds of:

10 pull ups

20 push ups

30 air squat

One mile Run

יום רביעי

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Wod:

400m run

3 rounds of:

10 pull ups

20 push ups

30 air squat

800m run

5 rounds of:

10 pull ups

20 push ups

30 air squat

One mile Run

יום רביעי

Strength:

Amrap 15 min of:

10 Barbell shoulder press behind the head

20 db's shrugs

10 db's bent over row

10 db's close-grip floor press

Wod:

4 Rounds for time:
3 Rope Climbs
30 Double Unders
3 Wall Walks
30 Double Unders

יום רביעי

Endurance:
EMOM for 35min:
1st minute: 12 Burpess
2nd minute: 16 KB Swings 24/16kg
3rd minute: 10x8m Shuttle Runs w/Plate 20/15kg
4th minute: 4 Wall Walks
5th minute: Rest

יום רביעי

Strength:

E2MOM for 16min:
Push Jerk + Split Jerk (2+1)

Wod:

10 Rounds for time:
30 Double Unders
12 DB Overhead Lunges 22.5/15,x1

יום רביעי

Strength:

Super set of

Barbell Bent-over Rows + strict chin ups
8-8-6-6-4-4

Wod:

יום רביעי

Wod:

400m run

3 rounds of:

10 pull ups

20 push ups

30 air squat

800m run

5 rounds of:

10 pull ups

20 push ups

30 air squat

One mile Run

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds