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!

יום שבת

Strength:

12min build up to an RM1 Cluster

Wod:

4 Rounds for time:
Run 400m
16 KB Overhead Lunges (#24/16,x1)
32 Double Unders

יום שבת

Strength:

12min build up to an RM1 Cluster

Wod:

4 Rounds for time:
Run 400m
16 KB Overhead Lunges (#24/16,x1)
32 Double Unders

יום שבת

Strength:

12min build up to an RM1 Cluster

Wod:

4 Rounds for time:
Run 400m
16 KB Overhead Lunges (#24/16,x1)
32 Double Unders

יום שבת

Strength:

12min build up to an RM1 Cluster

Wod:

4 Rounds for time:
Run 400m
16 KB Overhead Lunges (#24/16,x1)
32 Double Unders

יום שבת

Strength:

12min build up to an RM1 Cluster

Wod:

4 Rounds for time:
Run 400m
16 KB Overhead Lunges (#24/16,x1)
32 Double Unders

יום שבת

Strength:

12min build up to an RM1 Cluster

Wod:

4 Rounds for time:
Run 400m
16 KB Overhead Lunges (#24/16,x1)
32 Double Unders

יום שבת

Strength:

12min build up to an RM1 Cluster

Wod:

4 Rounds for time:
Run 400m
16 KB Overhead Lunges (#24/16,x1)
32 Double Unders

יום שבת

Strength:

12min build up to an RM1 Cluster

Wod:

4 Rounds for time:
Run 400m
16 KB Overhead Lunges (#24/16,x1)
32 Double Unders

יום שבת

Strength:

12min build up to an RM1 Cluster

Wod:

4 Rounds for time:
Run 400m
16 KB Overhead Lunges (#24/16,x1)
32 Double Unders

יום שבת

Strength:

12min build up to an RM1 Cluster

Wod:

4 Rounds for time:
Run 400m
16 KB Overhead Lunges (#24/16,x1)
32 Double Unders

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 ראשון

Strength:

E2MOM for 12min:
Deadlift
5-5-3-3-3-2

*15 Dips on box after each set

Wod:

Emom 20 min of:

1-max Jumping jacks

2-max lateral db raise

3-max kb swing 32/24kg

4-rest

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:

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:

3 set of:

15 diamond push ups

10 single arm kbs each arm

4 wall walks

Wod:

800m run

30 burpees over kb

30 American kbs

400m run

20 burpees over kb

20 American kbs

200m run

10 burpees over kb

10 American kbs 

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

Strength:

Front Squat
4-4-4-2-2-2
15:00 TC

Wod:

3 RFT
50 Double Unders
10 Thrusters 60/40kg
5 Bar Muscle Ups

9:00 TC 

יום שני

Endurance:
AMRAP in 37min of:
10 Burpees
10 Burpee Pullups
10 Burpee Box Jump Overs
10 Burpee Toes-to-bar

10 DB Devil-Press (#15/8,x2) 

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:

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:

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

Endurance:
AMRAP in 37min of:
10 Burpees
10 Burpee Pullups
10 Burpee Box Jump Overs
10 Burpee Toes-to-bar

10 DB Devil-Press (#15/8,x2) 

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 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

Skill:

Hs walk

Wod:

AMRAP in 20min of:
Run 400m
12m Handstand Walk (6m x2)
25 Wall ball shot 10/6kg

יום שני

Strength:

200m Farmers’ Walk x4

Rest 1:1

Wod:

20 min Emom:
Min 1- 15 Barbell Bent Over Row
Min 2- 6 Dragon Flags
Min 3- 15 Shoulder Raises
Min 4- 10/10 KB Side Flexions
Min 5- 15 Db lateral raises

יום שני

Strength:

Front Squat
4-4-4-2-2-2
15:00 TC

Wod:

3 RFT
50 Double Unders
10 Thrusters 60/40kg
5 Bar Muscle Ups

9:00 TC 

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

Endurance:
AMRAP in 37min of:
10 Burpees
10 Burpee Pullups
10 Burpee Box Jump Overs
10 Burpee Toes-to-bar

10 DB Devil-Press (#15/8,x2) 

Strength:

4 Sets:
6 Barbell Bent-Over Rows
10-20sec L-Sit Hold (bar/rings/boxes)

Rest 1:30 min

Wod:

10 Rounds for time:
30 Hops over the bar
7 Hang Clean and Jerks 43/30kg

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:

5 sets
3 muscle snatch
3 OHS

Wod:

10 AMRAP-
24 KBS 32/20kg
12 Box jumps

5 Strict Ring dips 

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:

Front Squat
5-5-3-3-3-3

Wod:

AMRAP in 15min of:
20-30-40-50… Double Unders (+10…)
8 DB Power Cleans (#22.5/15,x2)
5 Strict L-Pullups

יום שלישי

Skill:

Handstand Pushups
In 15:00
3-4 Sets:

1-30-45sec Wall Headstand Hold / Free Headstand hold

2-30-45 sec Wall HandStand Hold / Free HS Hold

3-10 Strict Handstand Pushups / Pike Pushups / Push-ups
Rest as needed

Wod:

12-9-6-3
Power Snatch 60/40kg
Bar Muscle Ups

*50 Double unders after every 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:

Front Squat
5-5-3-3-3-3

Wod:

AMRAP in 15min of:
20-30-40-50… Double Unders (+10…)
8 DB Power Cleans (#22.5/15,x2)
5 Strict L-Pullups

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:

Strict Press
6-5-4-3-2-1
Build to a heavy set of 1
15:00 TC

Wod:

5 Rounds For Time
20 Sit Ups
15 Wallball 10/6kg
20 Front Rack Lunges 43/30kg

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:

Front Squat
5-5-3-3-3-3

Wod:

AMRAP in 15min of:
20-30-40-50… Double Unders (+10…)
8 DB Power Cleans (#22.5/15,x2)
5 Strict L-Pullups

יום שלישי

Strength:

Strict Press
6-5-4-3-2-1
Build to a heavy set of 1
15:00 TC

Wod:

5 Rounds For Time
20 Sit Ups
15 Wallball 10/6kg
20 Front Rack Lunges 43/30kg

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:

Strict Press
6-5-4-3-2-1
Build to a heavy set of 1
15:00 TC

Wod:

5 Rounds For Time
20 Sit Ups
15 Wallball 10/6kg
20 Front Rack Lunges 43/30kg

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:

Front Squat
5-5-3-3-3-3

Wod:

AMRAP in 15min of:
20-30-40-50… Double Unders (+10…)
8 DB Power Cleans (#22.5/15,x2)
5 Strict L-Pullups

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 רביעי

Strength:

5 Rounds of- 1 Minute work / 1 minute rest
Cash in- 2 Rope climbs
Followed By AMRAP of- Bar MU / C2B / Pull ups

Wod:

10 AMRAP-
5 Over Unders
3-6-9-12.. etc T2B

יום רביעי

Strength:

Dual DB Romanian Deadlift
8-8-8-8-8

Wod:

5 Rounds for time:
5 Box Jump Overs
10 KB Hang Squat Cleans (#24/16,x1)
5 Box Jump Overs
20 KB Sumo-Deadlift High Pulls

יום רביעי

Strength:

10 min E2MOM:

2 Power Cleans+ 2 Front Squats + 1 Jerk

Wod:

For time-

50 Push presses @40/25kg

50 T2B

50 HRPU

– Scaling– Mix however you want..

יום שני

Strength:

Paused Back Squats
2-2-2-2-2-2
*3sec pause at the bottom of each rep

Wod:

For time:
Run 400m
30 Ring Dips
50 V-Ups
30 DB Clean and Jerks (#22.5/15,x2)
Run 400m

Strength:

Emom 12 min:

Odd- 5 floor press

Even- max chin ups

Wod:

6 rounds of-
1 Minute AMRAP /  1 Minute rest-

12 DB Snatch
– AMRAP of burpee box jumps

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

יום רביעי

Wod:

400m run

3 rounds of:

10 pull ups

20 push ups

30 air squat

800m run

5 rounds of:

10 pull ups

20 push ups

30 air squat

One mile Run

יום רביעי

Strength:

15min build up load for:
Dual DB Complex:
3 Deadlifts
3 Squat Cleans
3 Thrusters
3 Push-Press

Wod:

4 Rounds for max reps:
AMRAP in 3min:
Run 400m
4 Power Clean 75/45kg
Max Burpees on remaining time
*Rest 1min between rounds

יום רביעי

Wod:

400m run

3 rounds of:

10 pull ups

20 push ups

30 air squat

800m run

5 rounds of:

10 pull ups

20 push ups

30 air squat

One mile Run

יום רביעי

Strength:

Super set of

Barbell Bent-over Rows + strict chin ups
8-8-6-6-4-4

Wod:

יום רביעי

Wod:

400m run

3 rounds of:

10 pull ups

20 push ups

30 air squat

800m run

5 rounds of:

10 pull ups

20 push ups

30 air squat

One mile Run

יום רביעי

Strength:

E2MOM for 16min:
Push Jerk + Split Jerk (2+1)

Wod:

10 Rounds for time:
30 Double Unders
12 DB Overhead Lunges 22.5/15,x1

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Snatch Balance
3-3-2-2-2-2

Wod:

For time:
28-22-16-10-4
DB Overhead Squat 25/17.5kg
Burpees over the bar

יום חמישי

Strength:

Push Press
10-10-8-8-6-6 reps
Build to heavy 6 reps
15:00 TC

Wod:

3 Rounds For Time:
35 Double Unders
10 Dual DB Step Ups 22.5/15kg
4 Devills Press 22.5/15kg x2
9:00 TC

יום חמישי

Strength:

POWER SNATCH

5-5-5-5

Wod:

AMRAP IN 25 MIN
IN TEAMS OF 3

P1-2:

80 DU

(60/40) 10 POWER SNATCH

While P3 Run 400

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

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Back Squat
5-5-3-3-2-2
TC 16:00

Wod:

AMRAP 15
80 Mountain Climbers
6/6 DB Hang Squat Cleans 22.5/15kg x 1 DB

15 Box Jumps   

יום חמישי

Strength:

Back Squat
5-5-3-3-2-2
TC 16:00

Wod:

AMRAP 15
80 Mountain Climbers
6/6 DB Hang Squat Cleans 22.5/15kg x 1 DB

15 Box Jumps   

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Snatch Balance
3-3-2-2-2-2

Wod:

For time:
28-22-16-10-4
DB Overhead Squat 25/17.5kg
Burpees over the bar

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

Strength:

4 rounds of Weighted plank

1min work

2 min rest

6 rounds for time

25 sit ups

25 v-ups

1min rest

יום חמישי

Strength:

Weighted Pushups
5-5-5-5-5
*hold for 10sec at the end of each set (weighted streight arms plank)

Wod:

For time:
50 Goblet Squats (#22.5/15,x1)
40 DB Snatch
30 Ring Dips
20 Box Jump Overs
10 Burpee Rope Climbs

יום חמישי

Strength:

Snatch Balance
3-3-2-2-2-2

Wod:

For time:
28-22-16-10-4
DB Overhead Squat 25/17.5kg
Burpees over the bar

יום חמישי

Strength:

Snatch Balance
3-3-2-2-2-2

Wod:

For time:
28-22-16-10-4
DB Overhead Squat 25/17.5kg
Burpees over the bar

יום חמישי

Strength:

Push Press
10-10-8-8-6-6 reps
Build to heavy 6 reps
15:00 TC

Wod:

3 Rounds For Time:
35 Double Unders
10 Dual DB Step Ups 22.5/15kg
4 Devills Press 22.5/15kg x2
9:00 TC

יום חמישי

Strength:

Back squat 10 sets of 3 85% of rm1

Wod:

“HELEN”

3 Rounds for Time

400 meter Run

21 Kettlebell Swings (54/36 lb)

12 Pull-Ups

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

Skill:

Strict hspu

Wod:

AMRAP 10:00
5 Burpee Box Jumps
10 Goblet Lunges 25/15kg
20 Sit Ups

Accessory
Accessory
3 sets
10/10 KB S.Arm Shoulder Press
20 Plank KTB Pull throgh

יום שישי

Skill:

Kb snatch

Wod:

AMRAP in 12min of:
4 Kb snatch 24/16kg
8 Strict Chin Ups
12 V-Ups

יום שישי

Strength:

3 super sets-
8+8 Bulgarian split squat
8 Cyclist squat

Wod:

For time-
100 Walking lunges
50 Burpees to target
15 Wall walks

– Mix it however you want...

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:

3 super sets-
8+8 Bulgarian split squat
8 Cyclist squat

Wod:

For time-
100 Walking lunges
50 Burpees to target
15 Wall walks

– Mix it however you want...

יום שישי

Skill:

Kb snatch

Wod:

AMRAP in 12min of:
4 Kb snatch 24/16kg
8 Strict Chin Ups
12 V-Ups

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

METCON: (43 min)

3 ROUNDS OF:

ONE MIN EACH ECX' FOR MAX REPS

Hollow Holld

Laying windshield wipers

V-ups

REST 2 MIN

Hollow rocks

Seated and outs

Sit ups

Rest 2 min

Reach up

Russian twist (body weight)

Plank

Rest 2 min

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:

Kb Tabata 8 min total

-20 sec of work, 10 sec rest for each exercise:

Kb sdhp

Kb Russian twist

Kb goblet squat

Kb swing

Wod:

15 min amrap of:

10 kb lunges

10 kb renegade rows

10 kb push-ups (one hand on kb, switch hands each rep)

30 du

יום שישי

Skill:

Kb snatch

Wod:

AMRAP in 12min of:
4 Kb snatch 24/16kg
8 Strict Chin Ups
12 V-Ups

יום שישי

Strength:

Tempo Deadlift @X142
3-3-3-3-3-3

Wod:

AMRAP in 16min of:
12 V-Ups
10 Box Jump Overs
7 DB Push-Press (#22.5/15,x2)

יום שישי

Strength:

Tempo Deadlift @X142
3-3-3-3-3-3

Wod:

AMRAP in 16min of:
12 V-Ups
10 Box Jump Overs
7 DB Push-Press (#22.5/15,x2)

METCON: (43 min)

3 ROUNDS OF:

ONE MIN EACH ECX' FOR MAX REPS

Hollow Holld

Laying windshield wipers

V-ups

REST 2 MIN

Hollow rocks

Seated and outs

Sit ups

Rest 2 min

Reach up

Russian twist (body weight)

Plank

Rest 2 min