יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום שלישי

Strength:

Weighted Dips
5-5-3-3-2-2-1

Wod:

For time:
2 Rounds:
30 Wallballs 10/6kg
15 DB Power Cleans 22.5/15kg,x2
Run 400m

2 Rounds:
30 Wallballs 10/6kg
15 DB S2OH 22.5/15kg,x2
Run 400m

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום רביעי

Skill:

Pistol squat

Wod:

20 Min Emom:
‏Min 1- 8 Strict Hspu
‏Min 2- 6/6 Negative Step Ups
‏Min 3- 8/8 Pistol squat
‏Min 4- Max Lateral DB raises
‏Min 5- Max Kb upright row
 

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום חמישי

Strength:

Snatch Balance + OHS
(2+2) @ 85% x

Wod:

3 Rounds for time:
100 Double Unders
20 Squat snatch 43/30kg

יום שישי

Endurance:
In Pairs, AMRAP in 35min of:
15 KB Swings 16/12kg
10 Pushups
5 Burpees

*Partner 1 works
*Partner 2 holds in a dead hang (scale with bands if needed)
*Switch every full round

יום שישי

Endurance:
In Pairs, AMRAP in 35min of:
15 KB Swings 16/12kg
10 Pushups
5 Burpees

*Partner 1 works
*Partner 2 holds in a dead hang (scale with bands if needed)
*Switch every full round

יום שישי

Endurance:
In Pairs, AMRAP in 35min of:
15 KB Swings 16/12kg
10 Pushups
5 Burpees

*Partner 1 works
*Partner 2 holds in a dead hang (scale with bands if needed)
*Switch every full round

יום שישי

Endurance:
In Pairs, AMRAP in 35min of:
15 KB Swings 16/12kg
10 Pushups
5 Burpees

*Partner 1 works
*Partner 2 holds in a dead hang (scale with bands if needed)
*Switch every full round

יום שישי

Endurance:
In Pairs, AMRAP in 35min of:
15 KB Swings 16/12kg
10 Pushups
5 Burpees

*Partner 1 works
*Partner 2 holds in a dead hang (scale with bands if needed)
*Switch every full round

יום שישי

Endurance:
In Pairs, AMRAP in 35min of:
15 KB Swings 16/12kg
10 Pushups
5 Burpees

*Partner 1 works
*Partner 2 holds in a dead hang (scale with bands if needed)
*Switch every full round

יום שישי

Endurance:
In Pairs, AMRAP in 35min of:
15 KB Swings 16/12kg
10 Pushups
5 Burpees

*Partner 1 works
*Partner 2 holds in a dead hang (scale with bands if needed)
*Switch every full round

יום שישי

Endurance:
In Pairs, AMRAP in 35min of:
15 KB Swings 16/12kg
10 Pushups
5 Burpees

*Partner 1 works
*Partner 2 holds in a dead hang (scale with bands if needed)
*Switch every full round

יום שישי

Endurance:
In Pairs, AMRAP in 35min of:
15 KB Swings 16/12kg
10 Pushups
5 Burpees

*Partner 1 works
*Partner 2 holds in a dead hang (scale with bands if needed)
*Switch every full round

Strenght: Snatch

E2.5MOM for 12.5 Min

5-5-3-3-3

Wod:

3 Rounds for time

 Deadlift 30   Rx 61/43

Situps 50

יום שישי

Endurance:
In Pairs, AMRAP in 35min of:
15 KB Swings 16/12kg
10 Pushups
5 Burpees

*Partner 1 works
*Partner 2 holds in a dead hang (scale with bands if needed)
*Switch every full round

יום שישי

Endurance:
In Pairs, AMRAP in 35min of:
15 KB Swings 16/12kg
10 Pushups
5 Burpees

*Partner 1 works
*Partner 2 holds in a dead hang (scale with bands if needed)
*Switch every full round

יום שישי

Endurance:
In Pairs, AMRAP in 35min of:
15 KB Swings 16/12kg
10 Pushups
5 Burpees

*Partner 1 works
*Partner 2 holds in a dead hang (scale with bands if needed)
*Switch every full round

יום שישי

Endurance:
In Pairs, AMRAP in 35min of:
15 KB Swings 16/12kg
10 Pushups
5 Burpees

*Partner 1 works
*Partner 2 holds in a dead hang (scale with bands if needed)
*Switch every full round

יום שישי

Endurance:
In Pairs, AMRAP in 35min of:
15 KB Swings 16/12kg
10 Pushups
5 Burpees

*Partner 1 works
*Partner 2 holds in a dead hang (scale with bands if needed)
*Switch every full round

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups

יום ראשון

Endurance:
For time:
Run 1000m into:

"Cindy"
20min AMRAP of:
5 Pullups
10 Pushups
15 Air-Squats

Into: Run 1000m 

Strength:

12min build up to an RM1 Hang Squat Clean

Wod:

12 min amrap of:

5/5 kb snatch 24/16kg

5 c2b

10 lying leg raise

יום ראשון

Strength:

Deadlift
3-3-3-2-2-2

Partner wod:

30 Synchronized Burpees
80 Wallballs 10/6kg
80 Toes-to-bar
200 Double Unders
10 Rope Climbs

יום ראשון

Endurance:
For time:
Run 1000m into:

"Cindy"
20min AMRAP of:
5 Pullups
10 Pushups
15 Air-Squats

Into: Run 1000m 

יום ראשון

Endurance:
For time:
Run 1000m into:

"Cindy"
20min AMRAP of:
5 Pullups
10 Pushups
15 Air-Squats

Into: Run 1000m 

יום ראשון

Skill- Skin the Cat & Dragon Flag

Wod:

20 Min Emom:
Min 1- 10 DB Floor Press
Min 2- 6 Dragon Flags
Min 3- 20-30 Sec Static Chin Up

Min 4- Max Ring/Bar Dips
Min 5- Max side crunches

יום ראשון

Endurance:
For time:
Run 1000m into:

"Cindy"
20min AMRAP of:
5 Pullups
10 Pushups
15 Air-Squats

Into: Run 1000m 

Endurance:
10 Rounds for max reps:
3min work, 1min rest:
20 Mountain Climbers
15 Situps
10 Wallballs 10/6kg
5 Burpee Box Jump 

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 ראשון

Endurance:

Emom 40min of:

1- Max bike or row

2 - 12 burpees

3 - 15 ab whell rollout 

4 - Rest

Endurance:
10 Rounds for max reps:
3min work, 1min rest:
20 Mountain Climbers
15 Situps
10 Wallballs 10/6kg
5 Burpee Box Jump 

יום ראשון

Strength:

-Z press

4x4 @95% 5rm

-3x wall facing hs hold

Wod:

AMRAP in 12min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Wall Climbs

יום שני

Skill:

10 min practice DU

Wod:

AMRAP in 15min of:
45 Double Unders
30 Knees-to-elbows
15 Deadlifts 100/70kg

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 ראשון

Endurance:
For time:
Run 1000m into:

"Cindy"
20min AMRAP of:
5 Pullups
10 Pushups
15 Air-Squats

Into: Run 1000m

יום שני

Strength:

15min build up to a heavy 1-rep Hang Clean and Jerk

Wod:

2 Rounds for time:
30 KB Swings 24/16kg
20 Burpees
10 Bar Muscle-Ups

יום שני

Skill:

10 min practice DU

Wod:

AMRAP in 15min of:
45 Double Unders
30 Knees-to-elbows
15 Deadlifts 100/70kg

יום שני

Strength:

15min build up to a heavy 1-rep Hang Clean and Jerk

Wod:

2 Rounds for time:
30 KB Swings 24/16kg
20 Burpees
10 Bar Muscle-Ups

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 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

Core:

Amrap 10 min

20 sec hollow rock hold

20 Russian Med Ball Twists 10/6kg
20 Knee Raises on the Box

Wod:

17 min AMRAP:
3 Front Squats 60/40kg
Deadlifts 60/40kg
9 Hand-release Push-ups
12 Lateral Barbell Hops

יום שלישי

Strength:

EMOM for 15min (5sets):
1: 5 Floor Presses
2: 15-30sec L-Sit Hold
3: Rest

Wod:

AMRAP in 14min of:
6 Burpees
6-8-10... Hang Clean and Jerks 60/40kg
6 Box Jump Overs

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:

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