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:

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

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)

Strength:

Deficit Deadlift

15 min build up to 5 rep heavy

Wod:

5 Round For Time

2 Wall Walk

4 Hang Clean (70/45)

20 D.U

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:

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

Strength:

Deficit Deadlift

15 min build up to 5 rep heavy

Wod:

5 Round For Time

2 Wall Walk

4 Hang Clean (70/45)

20 D.U

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

Strength:

Deficit Deadlift

15 min build up to 5 rep heavy

Wod:

5 Round For Time

2 Wall Walk

4 Hang Clean (70/45)

20 D.U

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 רביעי

Wod:

10 AMRAP-
1-2-3-4-5-6-7.. etc
Power clean & jerk @60/40kg
BMU / Strict C2B / 2x Pull ups

Accessory work-

Complete 4 super sets of-
6+6 Single leg RDL

8+8 DB bent rows    

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:

Bent Over Row (With KB/DB) Each Arm
6-6-6-5-5-5
+
20sec Plate Hollow Hold

Wod:

15 Min EMOM For max reps:
1- KB SDHP (32/24)
2- Burpee pull ups
3- V-ups
4- DB'S Power Clean 25/15kgx2
5- Rest

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

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

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:

10 AMRAP-
1-2-3-4-5-6-7.. etc
Power clean & jerk @60/40kg
BMU / Strict C2B / 2x Pull ups

Accessory work-

Complete 4 super sets of-
6+6 Single leg RDL

8+8 DB bent rows    

יום רביעי

Strength:

Complete 4 super sets-
3 DeadLift
:40 Plank
:15 + :15 side plank

Wod:

In teams of 2-

10 Rounds for time-
50 Farmer Carry 24/16kg x2

20 K2E    

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:

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

Strength:

Bent Over Row (With KB/DB) Each Arm
6-6-6-5-5-5
+
20sec Plate Hollow Hold

Wod:

15 Min EMOM For max reps:
1- KB Swing (32/24)
2- Burpee pull ups
3- V-ups
4- DB'S Power Clean 25/15kgx2
5- Rest

יום רביעי

Wod:

10 AMRAP-
1-2-3-4-5-6-7.. etc
Power clean & jerk @60/40kg
BMU / Strict C2B / 2x Pull ups

Accessory work-

Complete 4 super sets of-
6+6 Single leg RDL

8+8 DB bent rows    

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:

Bent Over Row (With KB/DB) Each Arm
6-6-6-5-5-5
+
20sec Plate Hollow Hold

Wod:

15 Min EMOM For max reps:
1- KB Swing (32/24)
2- Burpee pull ups
3- V-ups
4- DB'S Power Clean 25/15kgx2
5- Rest

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

Endurance:
6 Round For Time:
400 M Run
21 Goblet Lunge (#16/12)
18 KB Swing (#16/12)
15 Jump Squat
12 Alt. Devil Press (#15/10x1)

*Every 3 min (inc. 00:00) 5 Burpee

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

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

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

Strength:

Overhead squat- 3-3-3-3

Wod:

"Nancy"

5 rounds for time-
400 meters run
15 OHS @42.5/30kg

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:

Complete 30 HSPU-
Strict / kipping / scaled..

Wod:

21 rounds for time-
9 Air squats
6 Hand release Push ups
3 Burpee box jumps

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:

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

Strength:

5 Super Sets
5 Sumo Deadlift
+
15-30 Sec Arch Hold (if you can with plate)

Wod:

For Time:
BUY IN-100 D.U

4 Rounds For Time:
 10 Push press(25/15 × 2)
10 Front rack lunges (#22.5/15 x 2)

BUY OUT-100 D.U

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

Strength:

Build heavy complex of-
1 Behind the neck jerk
1 Split jerk

Wod:

4 rounds-
2 AMRAP / 2 rest-
2 Double DB squats
2 Double DB push press
2 Double DB Thrusters
2 Double DB Devils
20 DU

– Each round start where last round ended

יום שישי

Strength:

Build heavy complex of-
1 Behind the neck jerk
1 Split jerk

Wod:

4 rounds-
2 AMRAP / 2 rest-
2 Double DB squats
2 Double DB push press
2 Double DB Thrusters
2 Double DB Devils
20 DU

– Each round start where last round ended

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:

5 Super Sets
5 Sumo Deadlift
+
15-30 Sec Arch Hold (if you can with plate)

Wod:

For Time:
BUY IN-100 D.U

4 Rounds For Time:
 10 Push press(25/15 × 2)
10 Front rack lunges (#22.5/15 x 2)

BUY OUT-100 D.U

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

Strength:

Build heavy complex of-
1 Behind the neck jerk
1 Split jerk

Wod:

4 rounds-
2 AMRAP / 2 rest-
2 Double DB squats
2 Double DB push press
2 Double DB Thrusters
2 Double DB Devils
20 DU

– Each round start where last round ended

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 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:

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:

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

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

Hero WOD-

"Daniela"

For time-
45 Pull ups
200 Run
21 Thrusters @42.5/30kg
400 Run
21 Thrusters
200 Run
45 Pull ups

יום שני

Hero WOD-

"Daniela"

For time-
45 Pull ups
200 Run
21 Thrusters @42.5/30kg
400 Run
21 Thrusters
200 Run
45 Pull ups

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:

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:

DU

Wod:

"Bradshaw"

10 Rounds for time-
3 HSPU / 6 HRPU
6 Deadlifts @100/70kg
12 Pull ups
24 DU

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:

Floor Press
6-6-5-5-3-3

Wod:

18 Min AMRAP Of:
3-6-9-12….300
KB Russian Swing(#32/24)
Toes To Bar
Box Jump Over

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

Strength:

Deficit Deadlift

15 min build up to 5 rep heavy

Wod:

5 Round For Time

2 Wall Walk

4 Hang Clean (70/45)

20 D.U

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

Strength:

Deficit Deadlift

15 min build up to 5 rep heavy

Wod:

5 Round For Time

2 Wall Walk

4 Hang Clean (70/45)

20 D.U

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

Strength:

Deficit Deadlift

15 min build up to 5 rep heavy

Wod:

5 Round For Time

2 Wall Walk

4 Hang Clean (70/45)

20 D.U

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