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:

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:
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:

Hang Power Snatch - 12min build up to an RM3

Wod:

For time:
50-40-30-20-10 Situps
8 Devil-Power Cleans (#22.5/15, x2)

יום שני

Strength:

E2MOM for 12min:
Hang Squat Snatch
2-2-2-1-1-1

Wod:

For time:
150 Wallballs (#10/6)
*every break perform:
30 Double Unders
3 Strict Pull Ups

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 חמישי

Strength:

E2.5MOM for 15min:
Push-Press
4-4-3-3-2-2

Wod:

For time:
20 DB Thrusters (#22.5/15,x1)
30 Pullups
100 Double Unders
30 Toes-to-bar
20 DB Thrusters

יום שני

Endurance:
AMRAP in 37min of:
10 Burpees
10 Burpee Pullups
10 Burpee Box Jump Overs
10 Burpee Toes-to-bar

10 DB Devil-Press (#15/8,x2) 

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:

Barbell Good Mornings
8-8-6-6-6
*15-25sec L-Sit hold after each set

Wod:

For time:
10-8-6-4-2
DB Hang Squat Cleans (#22.5/15,x2)
Burpee Box Jumps

15 Knees-to-elbows 

יום שני

Strength:

E2MOM for 12min:
Hang Squat Snatch
2-2-2-1-1-1

Wod:

For time:
150 Wallballs (#10/6)
*every break perform:
30 Double Unders
3 Strict Pull Ups

יום שני

Strength:

Back Squat
5-5-5-5-5

Wod:

For time:
Run 400m
40 Hang Power Cleans (#40/30)
40 Box Jumps
40 HSPU
Run 400m

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:

Barbell Good Mornings
8-8-6-6-6
*15-25sec L-Sit hold after each set

Wod:

For time:
10-8-6-4-2
DB Hang Squat Cleans (#22.5/15,x2)
Burpee Box Jumps

15 Knees-to-elbows 

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

יום שני

Strength:

Hang Power Clean
2-2-2-1-1-1

Wod:

“Fight Gone Bad”
3 Rounds for max reps:
1min Wallballs (#10/6)
1min Sumo-Deadlift High Pulls (#35/25)
1min Box Jumps
1min Push-Press (#35/25)
1min Burpees

1min Rest  

יום שני

Strength:

Barbell Good Mornings
8-8-6-6-6
*15-25sec L-Sit hold after each set

Wod:

For time:
10-8-6-4-2
DB Hang Squat Cleans (#22.5/15,x2)
Burpee Box Jumps

15 Knees-to-elbows 

יום שלישי

Strength:

12min build up load for the complex:
Power Clean + Front Squat + Hang Power Clean + Front Squat (1+1+1+1)

Wod:

“Kelly”
5 Rounds for time:
400m Run
30 Box Jumps
30 Wallballs (#10/6)

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:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Push-Jerk (touch and go)
5-5-5-5-5

Wod:

5 Round for time:
12 KB Swings (#24/16)
8 Box Jumps
12 Pullulps
8 Box Jumps

יום שלישי

Endurance:
“Murph”
For time:
Run 1600m
100 Pullups
200 Pushups
300 Air Squats
Run 1600m
*Rx: Wearing a 9/6kg vest
*Split reps as you like
*Scale as needed

יום שלישי

Strength:

Bulgarian Split Squat
6-6-6-6-6 (3/3)

Wod:

AMRAP in 12min of:
3-6-9-12…
Hang Power Cleans (#50/35)
Toes-to-bar
Box Jumps

יום שלישי

Strength:

12min build up load for the complex:
Power Clean + Front Squat + Hang Power Clean + Front Squat (1+1+1+1)

Wod:

“Kelly”
5 Rounds for time:
400m Run
30 Box Jumps
30 Wallballs (#10/6)

יום שלישי

Strength:

Split Jerk - 15min build up to heavy 2-reps

Wod:

For time:
10-9-8-7-6-5-4-3-2-1
Dual DB Hang Squat Cleans (#22.5/15,x2)
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump Overs

יום שלישי

Strength:

Split Jerk - 15min build up to heavy 2-reps

Wod:

For time:
10-9-8-7-6-5-4-3-2-1
Dual DB Hang Squat Cleans (#22.5/15,x2)
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump Overs

יום שלישי

Endurance:
“Murph”
For time:
Run 1600m
100 Pullups
200 Pushups
300 Air Squats
Run 1600m
*Rx: Wearing a 9/6kg vest
*Split reps as you like
*Scale as needed

פטריק 51

יום שלישי

Endrance:
AMRAP in 38min of:
Run 800m
40 Back Extensions
40 Situps
40 Plate Overhead Walking Lunges (#15/10)

פטריק 51
 10 Thrusters (#40/30)  

יום שלישי

Strength:

12min build up load for the complex:
Power Clean + Front Squat + Hang Power Clean + Front Squat (1+1+1+1)

Wod:

“Kelly”
5 Rounds for time:
400m Run
30 Box Jumps
30 Wallballs (#10/6)

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:

12min build up load for the complex:
Power Clean + Front Squat + Hang Power Clean + Front Squat (1+1+1+1)

Wod:

“Kelly”
5 Rounds for time:
400m Run
30 Box Jumps
30 Wallballs (#10/6)

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:

12min build up load for the complex:
Power Clean + Front Squat + Hang Power Clean + Front Squat (1+1+1+1)

Wod:

“Kelly”
5 Rounds for time:
400m Run
30 Box Jumps
30 Wallballs (#10/6)

יום חמישי

Strength:

Overhead Squat
3-3-2-2-2-2

Wod:

5 Rounds for time:
20 Wallballs (#10/6)
10 Box Jump Overs
2-4-6-8-10 Bar Muscle-Ups

יום רביעי

Endurance:
In Pairs, AMRAP in 38min of:
Partner A: Run 400m
Partner B: AMRAP:
15 KB Swings (#16/12)
10 V-Ups
5 Burpees

*Switch every run, continue where partner left off    

יום רביעי

Strength:

Thruster (from the rack)
15min build up to an RM3

Wod:

For time:
10 Box Jump Overs
40 KB Swings (#24/16)
10 Box Jump Overs
40 Ring Dips
10 Box Jump Overs
40 KB Front Rack Lunges (#24/16,x2)
10 Box Jump Overs
40 V-Ups
10 Box Jump Overs

יום רביעי

Strength:

Tempo Deadlifts @X242
4-4-4-4

Wod:

For time:
Run 400m

Then 4 Rounds of:
8 Toes-to-bar
4 DB Box Step-Overs (#22.5/15,x2)
8 DB Push-Press (#22.5/15,x2)
4 DB Box Step-Overs

Then Run 400m   

יום חמישי

Strength:

Overhead Squat
3-3-2-2-2-2

Wod:

5 Rounds for time:
20 Wallballs (#10/6)
10 Box Jump Overs
2-4-6-8-10 Bar Muscle-Ups

יום רביעי

Strength:

Barbell Lunges (behind the neck)
6-6-6-6-6 (3/3)

Wod:

For time:
200m Farmer Carry (#22.5/15,x2)

Then 3 Rounds of:
22 DB Power Cleans (#22.5/15,x2)
22 DB Over Head Lunges (#22.5/15,x1)

Then 200m Farmer Carry   

יום רביעי

Endurance:
In Pairs, AMRAP in 38min of:
Partner A: Run 400m
Partner B: AMRAP:
15 KB Swings (#16/12)
10 V-Ups
5 Burpees

*Switch every run, continue where partner left off    

יום רביעי

Strength:

Tempo Back Squats @3032
4-4-4-3-3

Wod:

AMRAP in 18min of:
9 Russian KB Swings (#32/24)
6 DB Burpee Box Step-Overs (#22.5/15,x2)
3 Bar Muscle-Ups

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:

Tempo Back Squats @3032
4-4-4-3-3

Wod:

AMRAP in 18min of:
9 Russian KB Swings (#32/24)
6 DB Burpee Box Step-Overs (#22.5/15,x2)
3 Bar Muscle-Ups

יום רביעי

יום רביעי

Strength:

Paused Push-Jerks
3-3-2-2-2
*Pause for 3sec at the bottom of the ‘dip’ before completing each rep

Wod:

7 Rounds for time:
35 Double Unders
8 DB Overhead Lunges (#22.5/15,x1)

6 Burpees over DB    

יום רביעי

Endurance:
In Pairs, AMRAP in 38min of:
Partner A: Run 400m
Partner B: AMRAP:
15 KB Swings (#16/12)
10 V-Ups
5 Burpees

*Switch every run, continue where partner left off    

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

Endurance:
In Pairs, AMRAP in 38min of:
Partner A: Run 400m
Partner B: AMRAP:
15 KB Swings (#16/12)
10 V-Ups
5 Burpees

*Switch every run, continue where partner left off    

יום רביעי

WOD:

"12Days of christmas"

1- Sumo DL high pull

2- Thruster

3- push press

4- power clean 

5- Over head squat

6- power snatch

7- Bent over row

8- Front squat

9- jumping jacks

10- jumping squat

11- Deadlift

12- push jerk

TIME CAP: 35 MIN

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

WOD:

"12Days of christmas"

RX 35kg

 1- Sumo DL high pull

2- Thruster

3- push press

4- power clean 

5- Over head squat

6- power snatch

7- Bent over row

8- Front squat

9- jumping jacks

10- jumping squat

11- Deadlift

12- push jerk

TIME CAP: 35 MIN

יום חמישי

Strength:

Weighted Push Ups
8-5-5-3-3-3

Wod:

7 Rounds for time:
40 Double Unders
7 Hang Power Cleans (#50/35)

4 Bar Muscle-Ups      

יום חמישי

Skill:

20min Handstands practice

Wod:

3 Rounds for time:
50 Double Unders
21 DB Front Squats (#22.5/15,x2)
50 Double Unders
12 Strict Toes-to-bar

יום חמישי

Strength:

Strict Press
3-3-3-3-3

Wod:

In Pairs, 8 Rounds for time (i-go-you-go):
2 Rope Climbs
6 Devil-Press (#22.5/15,x2)
10 DB Front Squats (#22.5/15,x2)
*Partner 1 works
*Partner 2 Holds Sandbag @ bear hug (#75/45)
*Switch every round

יום שני

Strength:

Hang Power Clean
2-2-2-1-1-1

Wod:

“Fight Gone Bad”
3 Rounds for max reps:
1min Wallballs (#10/6)
1min Sumo-Deadlift High Pulls (#35/25)
1min Box Jumps
1min Push-Press (#35/25)
1min Kb SDHP (#24/18)

1min Rest  

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

Endurance:
AMRAP in 32min of:
9 KB SDHP (#24/16)
5 Box Jump Overs
1 Wall Walk
5 Burpees
9 Medball Cleans (#10/6)

יום חמישי

Strength:

Push Press
5-5-5-5-5-5
Build up to a heavy set of 5
15:00 TC

Wod:

For Time:
21-15-9
Deadlift 100/70kg
Dips
12:00 TC

יום חמישי

Skill:

Rope Climb

Wod:

AMRAP in 16min of:
1 Rope Climb
12 DB Snatch (#22.5/15,x1)
1 Rope Climb
12 DB Thrusters (#22.5/15,x1)

יום חמישי

Strength:

Barbell Good Mornings
6-6-6-6-6

Wod:

For time:
5 Dead Lift (#130/85)
25 DB Push-Press (#22.5/15,x2)
50 Situps
Run 800m
50 Situps
25 DB Push-Press
5 Dead Lift (#130/85)

יום חמישי

Skill:

Rope Climb

Wod:

AMRAP in 16min of:
1 Rope Climb
12 DB Snatch (#22.5/15,x1)
1 Rope Climb
12 DB Thrusters (#22.5/15,x1)

יום חמישי

Strength:

Weighted Push Ups
8-5-5-3-3-3

Wod:

7 Rounds for time:
40 Double Unders
7 Hang Power Cleans (#50/35)

4 Bar Muscle-Ups      

יום חמישי

Strength:

Barbell Good Mornings
6-6-6-6-6

Wod:

For time:
5 Dead Lift (#130/85)
25 DB Push-Press (#22.5/15,x2)
50 Situps
Run 800m
50 Situps
25 DB Push-Press
5 Dead Lift (#130/85)

יום חמישי

Skill:

Rope Climb

Wod:

AMRAP in 16min of:
1 Rope Climb
12 DB Snatch (#22.5/15,x1)
1 Rope Climb
12 DB Thrusters (#22.5/15,x1)

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

Skill:

20min Handstands practice

Wod:

3 Rounds for time:
50 Double Unders
21 DB Front Squats (#22.5/15,x2)
50 Double Unders
12 Strict Toes-to-bar

יום חמישי

Strength:

E2.5MOM for 15min:
Push-Press
4-4-3-3-2-2

Wod:

For time:
20 DB Thrusters (#22.5/15,x1)
30 Pullups
100 Double Unders
30 Toes-to-bar
20 DB Thrusters

יום חמישי

Strength:

Overhead Squat
3-3-2-2-2-2

Wod:

5 Rounds for time:
20 Wallballs (#10/6)
10 Box Jump Overs
2-4-6-8-10 Bar Muscle-Ups

יום חמישי

Strength:

Overhead Squat
3-3-2-2-2-2

Wod:

5 Rounds for time:
20 Wallballs (#10/6)
10 Box Jump Overs
2-4-6-8-10 Bar Muscle-Ups

יום שישי

“Zachary Tellier”

For Time

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

יום שישי

Skill:

Kb snatch

Wod:

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

יום שישי

Strength:
15min build up load for the complex:

1 Clean pull
1 Power Clean
1 Hang Squat Clean

Wod:

For time:
80 Wallballs (#10/6)
40 Box Jump Overs
80 DB Snatch (#22.5/15)

יום שישי

Strength:
12min build up load for:
Snatch Balance + Overhead Squat (1+1)

Wod:

For time:
50 HSPU
50 Deadlifts (#60/40)
50 Box Jump Overs
50 V-Ups
*Split reps as you like

יום שישי

Skill:

Kb snatch

Wod:

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

יום שישי

Strength:

Floor Press
3-3-3-3-3
in 15:00 Build a heavy set of 3

Wod:

AMRAP 10
3 Walllwalks
15 DB Floor press 22.5/15kg
40 Jumping jacks

Accessory
3 Sets
5/5 KTB Windmill
15/15m Suitcase carry

יום שישי

Strength:
Back Squat
15min build up to an RM3

Wod:

“Nate”
AMRAP in 20min of:
2 Muscle-ups
4 HSPU
8 KB Swings (#32/24)

יום שישי

Strength:
Paused Deadlifts
3-3-3-3-3
*pause for 2sec at the knee on the way up and on the way down for each rep

Wod:

For time:
10-9-8-7-6-5-4-3-2-1 Overhead Squats (#40/30)
1-2-3-4-5-6-7-8-9-10 Burpees over the bar

יום שישי

Skill:

Kb snatch

Wod:

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

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:
Paused Deadlifts
3-3-3-3-3
*pause for 2sec at the knee on the way up and on the way down for each rep

Wod:

For time:
10-9-8-7-6-5-4-3-2-1 Overhead Squats (#40/30)
1-2-3-4-5-6-7-8-9-10 Burpees over the bar

יום שבת

Strength:

Tempo Front Squats @32X2
3-3-2-2-1-1

Wod:

In Teams of 2, IGUG

4 ROUND EACH

AMRAP IN 2 MIN

7 PULL UPS

MAX DB BOX STEPOVER (22.5/15 ×2)

יום שבת

Endurance:
AMRAP in 32min of:
30 Double Unders
10 Burpee Pullups
30 Double Unders
10 Burpee Box Jumps
30 Double Unders
10 Burpee Toes-to-bar

יום שבת

Strength:

E2.5MOM for 15min (6sets):
5 Barbell Bent-over Rows
10-20sec L-Sit Hold (any grip)

Wod:

“Running Jacky”
For time:
Run 1000m
50 Thrusters (#20/15)
30 Pullup

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:

Weighted Dips
5-5-5-5-5

Wod:

For time:
Run 800m
30 Hang Squat Cleans (#60/40)
12 Rope Climbs

יום שבת

Strength:

E2.5MOM for 15min (6sets):
5 Barbell Bent-over Rows
10-20sec L-Sit Hold (any grip)

Wod:

“Running Jacky”
For time:
Run 1000m
50 Thrusters (#20/15)
30 Pullup

יום שבת

Strength:

Tempo Front Squats @32X2
3-3-2-2-1-1

Wod:

In Teams of 2, IGUG

4 ROUND EACH

AMRAP IN 2 MIN

7 PULL UPS

MAX DB STEPOVER (22.5/15 ×2)

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:

Weighted Dips
5-5-5-5-5

Wod:

For time:
Run 800m
30 Hang Squat Cleans (#60/40)
12 Rope Climbs

יום שבת

Endurance:
AMRAP in 32min of:
30 Double Unders
10 Burpee Pullups
30 Double Unders
10 Burpee Box Jumps
30 Double Unders
10 Burpee Toes-to-bar

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