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

Skill:
Kipping Ring Dips.

Wod:

20 min Emom:
Min 1- 8 Arch Pull/ 12 False Grip Ring Row
Min 2- Max Ring Dips
Min 3- 30 Sec Static Chin Up
Min 4- 30 Sec Handstand Hold
Min 5- Rest

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 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:

Front Squat 18 min for 1RM

Partner Wod:

20min AMRAP of:

10 Burpee over the bar

20 Front Squat (#60/40) from floor

30 Pull-ups

40 Wallballs (#10/6)

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:

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 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   

שלישי

Strength:

Bulgarian Split Squat
8-8-8-6-6-6

Wod:

8 Rounds For time:
5 Burpees
7 DB Split Jerk (L) (#22.5/15,x1)
5 Burpees
7 DB Split Jerk (R) (#22.5/15,x1)

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:

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 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:
16min Find RM1 Deadlift

Part B:
3 Super sets:
12/12 KB Side crunch
+
45-60 Sec Plate Hollow hold
*1:30min rest after each set

Wod:

EMOM for 9min:
min1- Dual KB Squat (#24/16,x2)
min2- Dual KB Shoulder to overhead (#24/16,x2)
min3- 10 Strict 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

רביעי

Strength:

Part A:
16min Find RM1 Deadlift

Part B:
3 Super sets:
12/12 KB Side crunch
+
45-60 Sec Plate Hollow hold
*1:30min rest after each set

Wod:

EMOM for 9min:
min1- Dual KB Squat (#24/16,x2)
min2- Dual KB Shoulder to overhead (#24/16,x2)
min3- 10 Strict 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

רביעי

Strength:

Part A:
16min Find RM1 Deadlift

Part B:
3 Super sets:
12/12 KB Side crunch
+
45-60 Sec Plate Hollow hold
*1:30min rest after each set

Wod:

EMOM for 9min:
min1- Dual KB Squat (#24/16,x2)
min2- Dual KB Shoulder to overhead (#24/16,x2)
min3- 10 Strict 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  

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:
3 Rounds
4.5min AMRAP of:
10 Wallballs (#10/6)
20 mountain climber

-1min Rest-

4.5min AMRAP of:
16 Jumping pull ups
8 Alt. Devill press (17.5/12.5,x1)

-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

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

שישי

Strength:

14min Build up to RM3 for the
Split Jerk

Wod:

5 Rounds for time:
200m Farmer carry (#24/16,x2)
70 Double unders
20 Goblet Squat (#24/16)

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:

14min Build up to RM3 for the
Split Jerk

Wod:

5 Rounds for time:
200m Farmer carry (#24/16,x2)
70 Double unders
20 Goblet Squat (#24/16)

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:
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 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