יום שישי

Strength:
Barbell Bent-over Rows
5-5-5-5-5

Wod:

AMRAP in 15min of:
12 Wallballs (#10/6)
9 DB Power Cleans (#22.5/15,x2)
6 Ring Dips

יום שישי

Strength:
Barbell Bent-over Rows
5-5-5-5-5

Wod:

AMRAP in 15min of:
12 Wallballs (#10/6)
9 DB Power Cleans (#22.5/15,x2)
6 Ring Dips

יום שישי

Strength:
Barbell Bent-over Rows
5-5-5-5-5

Wod:

AMRAP in 15min of:
12 Wallballs (#10/6)
9 DB Power Cleans (#22.5/15,x2)
6 Ring Dips

יום שישי

Strength:
Barbell Bent-over Rows
5-5-5-5-5

Wod:

AMRAP in 15min of:
12 Wallballs (#10/6)
9 DB Power Cleans (#22.5/15,x2)
6 Ring Dips

יום שישי

Strength:
Barbell Bent-over Rows
5-5-5-5-5

Wod:

AMRAP in 15min of:
12 Wallballs (#10/6)
9 DB Power Cleans (#22.5/15,x2)
6 Ring Dips

יום שישי

Strength:
Barbell Bent-over Rows
5-5-5-5-5

Wod:

AMRAP in 15min of:
12 Wallballs (#10/6)
9 DB Power Cleans (#22.5/15,x2)
6 Ring Dips

יום שישי

Strength:
Barbell Bent-over Rows
5-5-5-5-5

Wod:

AMRAP in 15min of:
12 Wallballs (#10/6)
9 DB Power Cleans (#22.5/15,x2)
6 Ring Dips

יום שישי

Strength:
Barbell Bent-over Rows
5-5-5-5-5

Wod:

AMRAP in 15min of:
12 Wallballs (#10/6)
9 DB Power Cleans (#22.5/15,x2)
6 Ring Dips

יום שישי

Strength:
Barbell Bent-over Rows
5-5-5-5-5

Wod:

AMRAP in 15min of:
12 Wallballs (#10/6)
9 DB Power Cleans (#22.5/15,x2)
6 Ring Dips

יום שישי

Strength:
Barbell Bent-over Rows
5-5-5-5-5

Wod:

AMRAP in 15min of:
12 Wallballs (#10/6)
9 DB Power Cleans (#22.5/15,x2)
6 Ring Dips

יום שישי

Strength:
Barbell Bent-over Rows
5-5-5-5-5

Wod:

AMRAP in 15min of:
12 Wallballs (#10/6)
9 DB Power Cleans (#22.5/15,x2)
6 Ring Dips

יום שישי

Strength:
Barbell Bent-over Rows
5-5-5-5-5

Wod:

AMRAP in 15min of:
12 Wallballs (#10/6)
9 DB Power Cleans (#22.5/15,x2)
6 Ring Dips

יום שישי

Strength:
Barbell Bent-over Rows
5-5-5-5-5

Wod:

AMRAP in 15min of:
12 Wallballs (#10/6)
9 DB Power Cleans (#22.5/15,x2)
6 Ring Dips

יום שישי

Strength:
Barbell Bent-over Rows
5-5-5-5-5

Wod:

AMRAP in 15min of:
12 Wallballs (#10/6)
9 DB Power Cleans (#22.5/15,x2)
6 Ring Dips

יום שבת

Strength:

Split Jerk
3-3-3-2-2

Wod:

For time:
240 Double Unders
120 Situps
60 DB Box Step-Overs (#22.5/15,x2)
*Split reps as you like

יום שבת

Strength:

Split Jerk
3-3-3-2-2

Wod:

For time:
240 Double Unders
120 Situps
60 DB Box Step-Overs (#22.5/15,x2)
*Split reps as you like

יום שבת

Strength:

Split Jerk
3-3-3-2-2

Wod:

AMRAP IN 10 MIN

2-4-6-8.....EXC  REPS OF:

WIGHTED BURPEES

OHL 15/10 ×2

יום שבת

Strength:

Split Jerk
3-3-3-2-2

Wod:

For time:
240 Double Unders
120 Situps
60 DB Box Step-Overs (#22.5/15,x2)
*Split reps as you like

יום שבת

Strength:

Split Jerk
3-3-3-2-2

Wod:

For time:
240 Double Unders
120 Situps
60 DB Box Step-Overs (#22.5/15,x2)
*Split reps as you like

יום שבת

Strength:

Split Jerk
3-3-3-2-2

Wod:

For time:
240 Double Unders
120 Situps
60 DB Box Step-Overs (#22.5/15,x2)
*Split reps as you like

יום שבת

Strength:

Split Jerk
3-3-3-2-2

Wod:

For time:
240 Double Unders
120 Situps
60 DB Box Step-Overs (#22.5/15,x2)
*Split reps as you like

יום שבת

Strength:

Split Jerk
3-3-3-2-2

Wod:

AMRAP IN 10 MIN

2-4-6-8.....EXC  REPS OF:

WIGHTED BURPEES

OHL 15/10 ×2

יום שבת

Strength:

Split Jerk
3-3-3-2-2

Wod:

For time:
240 Double Unders
120 Situps
60 DB Box Step-Overs (#22.5/15,x2)
*Split reps as you like

יום שבת

Strength:

Split Jerk
3-3-3-2-2

Wod:

For time:
240 Double Unders
120 Situps
60 DB Box Step-Overs (#22.5/15,x2)
*Split reps as you like

יום שבת

Strength:

Split Jerk
3-3-3-2-2

Wod:

For time:
240 Double Unders
120 Situps
60 DB Box Step-Overs (#22.5/15,x2)
*Split reps as you like

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שני

Strength:

Weighted C2B Chin-ups
12min build up to an RM3

Wod:

AMRAP in 12min of:
12 DB Deadlifts (#22.5/15,x2)
3 Burpees
9 DB Hang Power Cleans
3 Burpees
6 DB Push-Jerks
3 Burpees

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום שלישי

Strength:

Tempo Overhead Squat @33X1
3-3-2-2-1-1

Wod:

For time:
50-40-30-20-10 Weighted Situps (#20/15)
10 Dual KB Snatch (#24/16)

יום רביעי

Strength:

Hang Power Clean
3-3-3-3-3

Wod:

10 Rounds for time:
7 Medball Cleans (#10/6)
6 Box Jumps
5 HSPU

יום רביעי

Strength:

Hang Power Clean
3-3-3-3-3

Wod:

10 Rounds for time:
7 Medball Cleans (#10/6)
6 Box Jumps
5 HSPU

יום רביעי

Strength:

Hang Power Clean
3-3-3-3-3

Wod:

10 Rounds for time:
7 Medball Cleans (#10/6)
6 Box Jumps
5 HSPU

יום רביעי

Strength:

Hang Power Clean
3-3-3-3-3

Wod:

10 Rounds for time:
7 Medball Cleans (#10/6)
6 Box Jumps
5 HSPU

יום רביעי

Strength:

Hang Power Clean
3-3-3-3-3

Wod:

10 Rounds for time:
7 Medball Cleans (#10/6)
6 Box Jumps
5 HSPU

יום רביעי

Strength:

Hang Power Clean
3-3-3-3-3

Wod:

10 Rounds for time:
7 Medball Cleans (#10/6)
6 Box Jumps
5 HSPU

יום רביעי

Strength:

Hang Power Clean
3-3-3-3-3

Wod:

10 Rounds for time:
7 Medball Cleans (#10/6)
6 Box Jumps
5 HSPU

יום רביעי

Strength:

Hang Power Clean
3-3-3-3-3

Wod:

10 Rounds for time:
7 Medball Cleans (#10/6)
6 Box Jumps
5 HSPU

יום רביעי

Strength:

Hang Power Clean
3-3-3-3-3

Wod:

10 Rounds for time:
7 Medball Cleans (#10/6)
6 Box Jumps
5 HSPU

יום רביעי

Strength:

Hang Power Clean
3-3-3-3-3

Wod:

10 Rounds for time:
7 Medball Cleans (#10/6)
6 Box Jumps
5 HSPU

יום חמישי

Strength:

E3MOM for 15min:
Front Squat
3-3-3-3-3

Wod:

AMRAP in 16min of:
10 KB Swings (#24/16)
8 Hang Squat Cleans (#43/30)
6 Toes-to-bar
4 Burpees
2 Rope Climbs

יום חמישי

Strength:

E3MOM for 15min:
Front Squat
3-3-3-3-3

Wod:

AMRAP in 16min of:
10 KB Swings (#24/16)
8 Hang Squat Cleans (#43/30)
6 Toes-to-bar
4 Burpees
2 Rope Climbs

יום חמישי

Strength:

E3MOM for 15min:
Front Squat
3-3-3-3-3

Wod:

AMRAP in 16min of:
10 KB Swings (#24/16)
8 Hang Squat Cleans (#43/30)
6 Toes-to-bar
4 Burpees
2 Rope Climbs

יום חמישי

Strength:

E3MOM for 15min:
Front Squat
3-3-3-3-3

Wod:

AMRAP in 16min of:
10 KB Swings (#24/16)
8 Hang Squat Cleans (#43/30)
6 Toes-to-bar
4 Burpees
2 Rope Climbs

יום חמישי

Strength:

E3MOM for 15min:
Front Squat
3-3-3-3-3

Wod:

AMRAP in 16min of:
10 KB Swings (#24/16)
8 Hang Squat Cleans (#43/30)
6 Toes-to-bar
4 Burpees
2 Rope Climbs

יום חמישי

Strength:

E3MOM for 15min:
Front Squat
3-3-3-3-3

Wod:

AMRAP in 16min of:
10 KB Swings (#24/16)
8 Hang Squat Cleans (#43/30)
6 Toes-to-bar
4 Burpees
2 Rope Climbs

יום חמישי

Strength:

E3MOM for 15min:
Front Squat
3-3-3-3-3

Wod:

AMRAP in 16min of:
10 KB Swings (#24/16)
8 Hang Squat Cleans (#43/30)
6 Toes-to-bar
4 Burpees
2 Rope Climbs

יום חמישי

Strength:

E3MOM for 15min:
Front Squat
3-3-3-3-3

Wod:

AMRAP in 16min of:
10 KB Swings (#24/16)
8 Hang Squat Cleans (#43/30)
6 Toes-to-bar
4 Burpees
2 Rope Climbs

יום שישי

Endurance:
“Barbara”
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Air-Squats
*Rest 3min between rounds!

יום שישי

Endurance:
“Barbara”
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Air-Squats
*Rest 3min between rounds!

יום שישי

Endurance:
“Barbara”
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Air-Squats
*Rest 3min between rounds!

יום שישי

Endurance:
“Barbara”
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Air-Squats
*Rest 3min between rounds!

יום שישי

Endurance:
“Barbara”
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Air-Squats
*Rest 3min between rounds!

יום שישי

Endurance:
“Barbara”
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Air-Squats
*Rest 3min between rounds!

יום שישי

Endurance:
“Barbara”
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Air-Squats
*Rest 3min between rounds!

יום שישי

Endurance:
“Barbara”
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Air-Squats
*Rest 3min between rounds!

יום שישי

Endurance:
“Barbara”
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Air-Squats
*Rest 3min between rounds!

יום שישי

Endurance:
“Barbara”
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Air-Squats
*Rest 3min between rounds!

יום שישי

Endurance:
“Barbara”
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Air-Squats
*Rest 3min between rounds!

יום שישי

Endurance:
“Barbara”
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Air-Squats
*Rest 3min between rounds!

יום שישי

Endurance:
“Barbara”
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Air-Squats
*Rest 3min between rounds!

יום שישי

Endurance:
“Barbara”
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Air-Squats
*Rest 3min between rounds!