יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום רביעי

Strength:

15min build up to an RM4 Front Squat

Wod:

For time:
10-9-8-7-6-5-4-3-2-1 DB's Overhead Squats 20/15kgx2
5 Burpee Box Jump

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU   

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום רביעי

Strength:

15min build up to an RM4 Front Squat

Wod:

For time:
10-9-8-7-6-5-4-3-2-1 DB's Overhead Squats 20/15kgx2
5 Burpee Box Jump

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום רביעי

Strength:

15min build up to an RM4 Front Squat

Wod:

For time:
10-9-8-7-6-5-4-3-2-1 DB's Overhead Squats 20/15kgx2
5 Burpee Box Jump

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU   

יום חמישי

Endurance:
5 Rounds for time:
Run 800m
50 Situps
40 Air-Squats
30 Plate G2OH (#15/10)

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

E1.5MOM for 12min (8 sets):
2 Push-Press + 1 Push-Jerk

Wod:

3 Rounds for max reps:
1min Dual KB Front Rack Lunges (#24/16,x2)
30sec Rest
1min Burpees
30sec Rest
1min KB Swings (#24/16)
30sec Rest
1min V-Ups
30sec Rest

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

E1.5MOM for 12min (8 sets):
2 Push-Press + 1 Push-Jerk

Wod:

3 Rounds for max reps:
1min Dual KB Front Rack Lunges (#24/16,x2)
30sec Rest
1min Burpees
30sec Rest
1min KB Swings (#24/16)
30sec Rest
1min V-Ups
30sec Rest

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שבת

Strength:

E3MOM: FOR 15 MIN

Max Unbroken Toes To Bar

Wod:

3 Rounds for time:
100 Double Unders
20 DB S2OH (#22.5/15,x2)
10 Toes-to-bar

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

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 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 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:

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 שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU  

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU  

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 שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU  

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 שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU  

יום שני

Strength:

15min build up load for:

Power Clean + High Hang Squat Clean (2+1)

Wod:

For time:

21-15-9

Hang Power Cleans (#50/35)

HSPU

Run 400m

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 שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU   

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU   

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU   

יום ראשון

Strength:

Paused Front Squat
5-5-4-4-3
*2 sec Pause at the bottom of the first rep of each set
*Rest 2:00

Wod:

For time:
20-18-16-14-12-10-8-6-4-2
KB SDHP (#24/16)
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump Overs

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU   

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU   

יום ראשון

Strength:

Paused Front Squat
5-5-4-4-3
*2 sec Pause at the bottom of the first rep of each set
*Rest 2:00

Wod:

For time:
20-18-16-14-12-10-8-6-4-2
KB SDHP (#24/16)
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump Overs

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU   

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 שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU   

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 ראשון

Strength:

Paused Front Squat
5-5-4-4-3
*2 sec Pause at the bottom of the first rep of each set
*Rest 2:00

Wod:

For time:
20-18-16-14-12-10-8-6-4-2
KB SDHP (#24/16)
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump Overs

יום רביעי

Skill:

Double Unders 

Wod:

6 Rounds for time:

20 Double Unders

8 Duel DB Snatch (#22.5/15,x2)

20 Double Unders

8 DB Overhead Lunges (#22.5/15,x2)

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 שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

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 שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU   

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

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 שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום רביעי

Skill:

Double Unders 

Wod:

6 Rounds for time:

20 Double Unders

8 Duel DB Snatch (#22.5/15,x2)

20 Double Unders

8 DB Overhead Lunges (#22.5/15,x2)

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU

יום רביעי

Skill:

Double Unders 

Wod:

6 Rounds for time:

20 Double Unders

8 Duel DB Snatch (#22.5/15,x2)

20 Double Unders

8 DB Overhead Lunges (#22.5/15,x2)

יום שישי

Strength:

Tempo Back Squats @40X2

4-4-4-4-4

15min

Skill:

Hang Squat Cleans 10 min practice

Wod:

AMRAP in 10min of:

3 Muscle-Ups

3 Hang Squat Cleans (#70/45)

3 Strict HSPU