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 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 שני

Skill:

Kipping Pull ups

Wod:

"CrossFit Open 16.1"

20 AMRAP-

8 OH barbell lunges @42.5/30kg

8 Lateral burpees

8 OH barbell lunges

8 C2B

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:

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 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 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 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 שני

Skill:

Kipping Pull ups

Wod:

"CrossFit Open 16.1"

20 AMRAP-

8 OH barbell lunges @42.5/30kg

8 Lateral burpees

8 OH barbell lunges

8 C2B

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 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 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 שלישי

Strength:

Back Squat
8-8-6-6-4

Wod:

5 Rounds for time:
10-8-6-4-2 Devil Power-Cleans (#22.5/15,x2)
15 Wallballs (#10/6)
30 Double Unders

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 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 רביעי

Strength:

Build heavy complex of- 3 position power clean in 12 min

Then-

3 sets of 3 Deficit deadlift every 2.5 min

Wod:

For time-

21-15-9

American KBS @ 32/20kg

Box jump overs

Cap– 8:00

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 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:

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 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

Strength:

Build heavy complex of- 3 position power clean in 12 min

Then-

3 sets of 3 Deficit deadlift every 2.5 min

Wod:

For time-

21-15-9

American KBS @ 32/20kg

Box jump overs

Cap– 8:00

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:

Build heavy complex of- 3 position power clean in 12 min

Then-

3 sets of 3 Deficit deadlift every 2.5 min

Wod:

For time-

21-15-9

American KBS @ 32/20kg

Box jump overs

Cap– 8:00

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:

40 min AMRAP:

400 m Run

25 Wallballs (#10/6)

100 Double Unders

25 KB Swings (#24/16)

*Every 5 min (inc. 00:00) 10 Burpees

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:

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

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

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:

Overhead squat- 3-3-3-3

Wod:

"Nancy"

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

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:

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:

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:
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:

Bulgarian split squat- 4 sets of- 6+6

Wod:

In teams of 2-

6 Rounds for time-

20 Front Squat 60/40kg

10-20-30-40-50-60 HSPU

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:
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:

Bulgarian split squat- 4 sets of- 6+6

Wod:

In teams of 2-

6 Rounds for time-

20 Front Squat 60/40kg

10-20-30-40-50-60 HSPU

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:

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:
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:

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:

Complete 4 super sets-

12 Dips on box

12 Pistol squats

Wod:

10 Rounds for time-

3 Bar muscle ups

9 Air aquats

1-2-3-4-5-6-7-8-9-10 Burpee box jump overs

יום שני

Skill:

DU

Wod:

"Bradshaw"

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