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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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 רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום רביעי

Strength:

10 min emom of:

-15 db hammer curl

-15 oh db triceps extension

Wod:

20 min amrap

400m run

10 dual kb deadlift 22.5/15kg

40 mountain climbers  

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום חמישי

Strength:

Bulgarian Split Squat
10-10-10-10 (5/5)
15-30sec L-Sit Hold after each set (any grip)
*rest 2:00

Wod:

For time:
1k run
Into 3 Rounds:
27 Russian KB Swings 32/24kg
15 HSPU
3 Rope Climbs

יום שישי

Skill:

DU

Wod:

4 Rounds for time:
30 Double Unders
15m DB Overhead Walking Lunges (#22.5/15,x1)
30 Double Unders
15 Toes-to-bar

יום שישי

Skill:

DU

Wod:

4 Rounds for time:
30 Double Unders
15m DB Overhead Walking Lunges (#22.5/15,x1)
30 Double Unders
15 Toes-to-bar

יום שישי:

In teams of 2

24 min workout

I go you go (rounds)

4 rounds (each) of:

Every 3 min:

10 burpees

  20 pushups

Max Db thrusters (25/17.5)

Rest 3 min

יום שישי

Skill:

DU

Wod:

4 Rounds for time:
30 Double Unders
15m DB Overhead Walking Lunges (#22.5/15,x1)
30 Double Unders
15 Toes-to-bar

יום שישי

Skill:

DU

Wod:

4 Rounds for time:
30 Double Unders
15m DB Overhead Walking Lunges (#22.5/15,x1)
30 Double Unders
15 Toes-to-bar

יום שישי

Skill:

DU

Wod:

4 Rounds for time:
30 Double Unders
15m DB Overhead Walking Lunges (#22.5/15,x1)
30 Double Unders
15 Toes-to-bar

יום שישי

Skill:

DU

Wod:

4 Rounds for time:
30 Double Unders
15m DB Overhead Walking Lunges (#22.5/15,x1)
30 Double Unders
15 Toes-to-bar

יום שישי:

In teams of 2

24 min workout

I go you go (rounds)

4 rounds (each) of:

Every 3 min:

10 burpees

  20 pushups

Max Db thrusters (25/17.5)

Rest 3 min

יום שישי

Skill:

DU

Wod:

4 Rounds for time:
30 Double Unders
15m DB Overhead Walking Lunges (#22.5/15,x1)
30 Double Unders
15 Toes-to-bar

יום שישי

Skill:

DU

Wod:

4 Rounds for time:
30 Double Unders
15m DB Overhead Walking Lunges (#22.5/15,x1)
30 Double Unders
15 Toes-to-bar

יום שישי

Skill:

DU

Wod:

4 Rounds for time:
30 Double Unders
15m DB Overhead Walking Lunges (#22.5/15,x1)
30 Double Unders
15 Toes-to-bar

יום שישי

Skill:

DU

Wod:

4 Rounds for time:
30 Double Unders
15m DB Overhead Walking Lunges (#22.5/15,x1)
30 Double Unders
15 Toes-to-bar

יום שישי

Skill:

DU

Wod:

4 Rounds for time:
30 Double Unders
15m DB Overhead Walking Lunges (#22.5/15,x1)
30 Double Unders
15 Toes-to-bar

יום שישי:

In teams of 2

24 min workout

I go you go (rounds)

4 rounds (each) of:

Every 3 min:

10 burpees

  20 pushups

Max Db thrusters (25/17.5)

Rest 3 min

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 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 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 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 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 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 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 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 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 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 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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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:

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