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  

רביעי

Skill:

Kipping Pull Up

*Gymnastics, deloaoded wod*

Wod:

20 Min Emom:

Min 1- 8 False Grip Ring Row/Pull ups

Min 2- 4/4 Eccentric Step Up

Min 3- 20 Sec Bar L- Hold

Min 4- 8/8 Side Flexions

Min 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:

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

רביעי

Skill:

Kipping Pull Up

*Gymnastics, deloaoded wod*

Wod:

20 Min Emom:

Min 1- 8 False Grip Ring Row/Pull ups

Min 2- 4/4 Eccentric Step Up

Min 3- 20 Sec Bar L- Hold

Min 4- 8/8 Side Flexions

Min 5- Rest.

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

רביעי

Skill:

Kipping Pull Up

*Gymnastics, deloaoded wod*

Wod:

20 Min Emom:

Min 1- 8 False Grip Ring Row/Pull ups

Min 2- 4/4 Eccentric Step Up

Min 3- 20 Sec Bar L- Hold

Min 4- 8/8 Side Flexions

Min 5- 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 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  

חמישי

Endurance:

42min AMRAP of:

5 Wall Walk

10 Devil press (#15/10x2)

20 Wallball (#10/6)

300M Run

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:

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

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

שישי

Strength:

Front Squat

5-4-4-2-2

Wod:

5 Rounds for time:

200m run

15 DBs Hang squat clean (#22.5/15x2)

100m Farmer Carry (#22.5/15x2)

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

שישי

Strength:

Front Squat

5-4-4-2-2

Wod:

5 Rounds for time:

200m run

15 DBs Hang squat clean (#22.5/15x2)

100m Farmer Carry (#22.5/15x2)

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:

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

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 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:

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

שני

Strength:

E2MOM for 14min

Build heavy set

2 Hang Cluster

Partner Wod:

10min AMRAP of:

10 Box Jumps

4-8-12-16..

Chest-to-bar

-1min Rest-

10min AMRAP of:

15 Partner Sit ups with medball

10 KB Goblet Lunges (#24/16)

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 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 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  

שני

Strength:

E2MOM for 14min

Build heavy set

2 Hang Cluster

Partner Wod:

10min AMRAP of:

10 Box Jumps

4-8-12-16..

Chest-to-bar

-1min Rest-

10min AMRAP of:

15 Partner Sit ups with medball

10 KB Goblet Lunges (#24/16)

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   

Strength:

Strict Press
3-3-2-2-1-1

Wod:

Evrey 4min for 20min:
10 Toes-to-bar
10 Hang Power Snatch (#43/30)
10 burpees over bar
10 Over Head squat (#43/30

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  

רביעי

Strength:

Part A:

Front Squat

4-4-3-3-2-2-2

Part B:

4 Sets:

8-12 Dual DB Jump squat (Farmer grip)

*Rest as you needed

Wod:

For Time:

10 Push Press (#70/55)

15 Burpees Pull Ups

20 Hang Power Clean (#70/55)

15 Burpees Pull Ups

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:

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

רביעי

Strength:

Part A:

Front Squat

4-4-3-3-2-2-2

Part B:

4 Sets:

8-12 Dual DB Jump squat (Farmer grip)

*Rest as you needed

Wod:

For Time:

10 Push Press (#70/55)

15 Burpees Pull Ups

20 Hang Power Clean (#70/55)

15 Burpees Pull Ups

רביעי

Strength:

Part A:

Front Squat

4-4-3-3-2-2-2

Part B:

4 Sets:

8-12 Dual DB Jump squat (Farmer grip)

*Rest as you needed

Wod:

For Time:

10 Push Press (#70/55)

15 Burpees Pull Ups

20 Hang Power Clean (#70/55)

15 Burpees 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 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