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:

E2MOM for 14min:
Push-Press
3-3-2-2-1-1-1

Wod:

For time:
30 Pullups
30 Box Jumps
30 Hang Power Cleans (#50/35)
30 Push Jerk (#50/35)
30 Pullups

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:

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:

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:

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

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:

E2MOM for 14min:
Push-Press
3-3-2-2-1-1-1

Wod:

For time:
30 Pullups
30 Box Jumps
30 Hang Power Cleans (#50/35)
30 Push Jerk (#50/35)
30 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:

Weighted Ring Dips - 12min build up to an RM3

Wod:

5 Rounds for max reps:
2:30min AMRAP:
8 Wallballs (#10/6)
4 Hang Power Cleans (#60/40)
8 V-Ups

*Rest 45sec between rounds  

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:

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:

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:

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

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 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:

5 sets
3 muscle snatch
3 OHS

Wod:

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

5 Strict Ring dips 

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:

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:

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

פטריק 51

יום שלישי

Endrance:
AMRAP in 38min of:
Run 800m
40 Back Extensions
40 Situps
40 Plate Overhead Walking Lunges (#15/10)

 10 Thrusters (#40/30) 
פטריק 51 

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:

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

פטריק 51

יום שלישי

Endrance:
AMRAP in 38min of:
Run 800m
40 Back Extensions
40 Situps
40 Plate Overhead Walking Lunges (#15/10)

פטריק 51
 10 Thrusters (#40/30)  

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:

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:

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  

פטריק 51

יום שלישי

Endrance:
AMRAP in 38min of:
Run 800m
40 Back Extensions
40 Situps
40 Plate Overhead Walking Lunges (#15/10)
פטריק 51

 10 Thrusters (#40/30)  

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 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 רביעי

Strength:

Floor Press

3-3-3-3-3

Wod: (Time cap: 20 min)

10 Rounds for time:

9 power cleans

7 front squats

5 push press

3 burpees over the bar

Rest 30 sec

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:

Barbell Bentover Rows
5-5-4-4-3
*rest 2:00

Wod:

For time:
50 Wallballs (#10/6)
40 Toes-to-bar
30 DB Hang Clean and Jerks (#22.5/15, x2)
20 Burpees

10 Muscle-ups   

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

Strength:

15min build up to an RM5 Deadlift

Wod:

AMRAP in 20min of:
Run 200m
8 DB Thrusters (#22.5/15,x2)
10 Toes-to-bar

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 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 רביעי

Strength:

Super set of

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

Wod:

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 רביעי

Strength:

15min build up to an RM5 Deadlift

Wod:

AMRAP in 20min of:
Run 200m
8 DB Thrusters (#22.5/15,x2)
10 Toes-to-bar

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:

Strict Press
3-3-3-3-3

Wod:

In Pairs, 8 Rounds for time (i-go-you-go):
2 Rope Climbs
6 Devil-Press (#22.5/15,x2)
10 DB Front Squats (#22.5/15,x2)
*Partner 1 works
*Partner 2 Holds Sandbag @ bear hug (#75/45)
*Switch every round

יום חמישי

Skill:

20min Handstands practice

Wod:

3 Rounds for time:
50 Double Unders
21 DB Front Squats (#22.5/15,x2)
50 Double Unders
12 Strict Toes-to-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:

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:

Strict Press
3-3-3-3-3

Wod:

In Pairs, 8 Rounds for time (i-go-you-go):
2 Rope Climbs
6 Devil-Press (#22.5/15,x2)
10 DB Front Squats (#22.5/15,x2)
*Partner 1 works
*Partner 2 Holds Sandbag @ bear hug (#75/45)
*Switch every round

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

Skill:

20min Handstands practice

Wod:

3 Rounds for time:
50 Double Unders
21 DB Front Squats (#22.5/15,x2)
50 Double Unders
12 Strict Toes-to-bar

יום חמישי

Strength:

E2.5MOM for 15min:
Push-Jerk + Split Jerk (2+1)

Wod:

AMRAP in 15min of:
6 Box Jumps
12 Toes-to-bar
6 Box Jumps
3 Wall Walks

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

Skill:

20min Handstands practice

Wod:

3 Rounds for time:
50 Double Unders
21 DB Front Squats (#22.5/15,x2)
50 Double Unders
12 Strict Toes-to-bar

יום חמישי

Strength:

E2.5MOM for 15min:
Push-Jerk + Split Jerk (2+1)

Wod:

AMRAP in 15min of:
6 Box Jumps
12 Toes-to-bar
6 Box Jumps
3 Wall Walks

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:

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

Skill:

20min Handstands practice

Wod:

3 Rounds for time:
50 Double Unders
21 DB Front Squats (#22.5/15,x2)
50 Double Unders
12 Strict Toes-to-bar

יום חמישי

Skill:

20min Handstands practice

Wod:

3 Rounds for time:
50 Double Unders
21 DB Front Squats (#22.5/15,x2)
50 Double Unders
12 Strict Toes-to-bar

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:
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

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

יום שישי

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

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)

יום שישי

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

יום שבת

Endurance:
AMRAP in 32min of:
30 Double Unders
10 Burpee Pullups
30 Double Unders
10 Burpee Box Jumps
30 Double Unders
10 Burpee Toes-to-bar

יום שבת

Endurance:
AMRAP in 32min of:
30 Double Unders
10 Burpee Pullups
30 Double Unders
10 Burpee Box Jumps
30 Double Unders
10 Burpee Toes-to-bar

יום שבת

Strength:

E2.5MOM for 15min (6sets):
5 Barbell Bent-over Rows
10-20sec L-Sit Hold (any grip)

Wod:

“Running Jacky”
For time:
Run 1000m
50 Thrusters (#20/15)
30 Pullup

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:

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:

Bench press rm5

Wod:

Amrap 15min

5 c2b pull ups

30 flutter kicks

10 push ups

יום שבת

Strength:

E2.5MOM for 15min (6sets):
5 Barbell Bent-over Rows
10-20sec L-Sit Hold (any grip)

Wod:

“Running Jacky”
For time:
Run 1000m
50 Thrusters (#20/15)
30 Pullup

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

Endurance:
AMRAP in 32min of:
30 Double Unders
10 Burpee Pullups
30 Double Unders
10 Burpee Box Jumps
30 Double Unders
10 Burpee Toes-to-bar

יום שבת

Strength:

Bench press rm5

Wod:

Amrap 15min

5 c2b pull ups

30 flutter kicks

10 push ups

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:

E2MOM for 14min:
Push-Press
3-3-2-2-1-1-1

Wod:

For time:
30 Pullups
30 Box Jumps
30 Hang Power Cleans (#50/35)
30 Push Jerk (#50/35)
30 Pullups

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:

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:

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

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

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) 

יום שני

Strength:

Weighted Ring Dips - 12min build up to an RM3

Wod:

5 Rounds for max reps:
2:30min AMRAP:
8 Wallballs (#10/6)
4 Hang Power Cleans (#60/40)
8 V-Ups

*Rest 45sec between rounds  

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:

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:

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

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)