יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups  

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups  

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups  

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups  

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups  

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups  

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups  

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups  

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups  

יום שבת

Wod:

“THE SEVEN”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters 60/43kg

7 Knees-to-Elbows

7 Deadlifts 110/75kg

7 Burpees

7 Kettlebell Swings 32/24kg

7 Pull-Ups  

יום שני

Skill: Free Handstand

Wod:

20 Min Emom:
Min 1- Max Ring Dips
Min 2- Max 2DB triceps kickback
Min 3- 20 Sec Static L- Chin Up
Min 4- 10 3 Trap Raise (Right Hand)
Min 5- 10 3 Trap Raise (Left Hand)

יום שני

Skill: Free Handstand

Wod:

20 Min Emom:
Min 1- Max Ring Dips
Min 2- Max 2DB triceps kickback
Min 3- 20 Sec Static L- Chin Up
Min 4- 10 3 Trap Raise (Right Hand)
Min 5- 10 3 Trap Raise (Left Hand)

יום שני

Skill: Free Handstand

Wod:

20 Min Emom:
Min 1- Max Ring Dips
Min 2- Max 2DB triceps kickback
Min 3- 20 Sec Static L- Chin Up
Min 4- 10 3 Trap Raise (Right Hand)
Min 5- 10 3 Trap Raise (Left Hand)

יום שני

Skill: Free Handstand

Wod:

20 Min Emom:
Min 1- Max Ring Dips
Min 2- Max 2DB triceps kickback
Min 3- 20 Sec Static L- Chin Up
Min 4- 10 3 Trap Raise (Right Hand)
Min 5- 10 3 Trap Raise (Left Hand)

יום שני

Skill: Free Handstand

Wod:

20 Min Emom:
Min 1- Max Ring Dips
Min 2- Max 2DB triceps kickback
Min 3- 20 Sec Static L- Chin Up
Min 4- 10 3 Trap Raise (Right Hand)
Min 5- 10 3 Trap Raise (Left Hand)

יום שני

Skill: Free Handstand

Wod:

20 Min Emom:
Min 1- Max Ring Dips
Min 2- Max 2DB triceps kickback
Min 3- 20 Sec Static L- Chin Up
Min 4- 10 3 Trap Raise (Right Hand)
Min 5- 10 3 Trap Raise (Left Hand)

יום שני

Skill: Free Handstand

Wod:

20 Min Emom:
Min 1- Max Ring Dips
Min 2- Max 2DB triceps kickback
Min 3- 20 Sec Static L- Chin Up
Min 4- 10 3 Trap Raise (Right Hand)
Min 5- 10 3 Trap Raise (Left Hand)

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

יום שני

Skill: Free Handstand

Wod:

20 Min Emom:
Min 1- Max Ring Dips
Min 2- Max 2DB triceps kickback
Min 3- 20 Sec Static L- Chin Up
Min 4- 10 3 Trap Raise (Right Hand)
Min 5- 10 3 Trap Raise (Left Hand)

יום שני (ערב פסח)

אימון 1 מי יודע

1- wall walk

2- KB Thrusters

3- pike pushups

4- Goblet squat

5- situps

6- Snatches (3/3)

7- KB swing

8- pull ups

9- SDHP

10- burpees over the KB

11- T2B

12- kb lunges

13- Clean & Jerk

כמו בשיר, עושים את 1 ואז 1,2 ואז 1,2,3 וכך הלאה.

יום שני (ערב פסח)

אימון 1 מי יודע

1- wall walk

2- KB Thrusters

3- pike pushups

4- Goblet squat

5- situps

6- Snatches (3/3)

7- KB swing

8- pull ups

9- SDHP

10- burpees over the KB

11- T2B

12- kb lunges

13- Clean & Jerk

כמו בשיר, עושים את 1 ואז 1,2 ואז 1,2,3 וכך הלאה.

יום שלישי

Strength:

Split Jerk
15min build up load for an RM2 or practice technique under light load

Wod:

3 Rounds for time:
12 Overhead Squats 43/30kg
30 Pushups
12 DB Overhead Lunges 22.5/15kg,x1

יום שלישי

Strength:

Split Jerk
15min build up load for an RM2 or practice technique under light load

Wod:

3 Rounds for time:
12 Overhead Squats 43/30kg
30 Pushups
12 DB Overhead Lunges 22.5/15kg,x1

יום שלישי

Strength:

Split Jerk
15min build up load for an RM2 or practice technique under light load

Wod:

3 Rounds for time:
12 Overhead Squats 43/30kg
30 Pushups
12 DB Overhead Lunges 22.5/15kg,x1

יום שלישי

Strength:

Split Jerk
15min build up load for an RM2 or practice technique under light load

Wod:

3 Rounds for time:
12 Overhead Squats 43/30kg
30 Pushups
12 DB Overhead Lunges 22.5/15kg,x1

יום שלישי

Strength:

Split Jerk
15min build up load for an RM2 or practice technique under light load

Wod:

3 Rounds for time:
12 Overhead Squats 43/30kg
30 Pushups
12 DB Overhead Lunges 22.5/15kg,x1

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום רביעי

Strength:

Paused Front Squats
2-2-2-1-1-1
*3sec pause at the bottom of each rep

Wod:

3 Rounds for time:
30 Knees-to-elbows
20 DB hang c+j 22.5/15kg
10 Burpees over bar

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

Strenght: Snatch  balance + OHS

(2+2) × 85%

Wod: 3 Rounds for time

100 DU

squat snatch 20.   Rx 43/30 

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

יום חמישי

Skill:

Rope Climbs

Wod:

AMRAP in 16min of:
20 Jump Squats
8 DB Devil-Press 22.5/15kg,x1
3 Rope Climbs

יום שישי

Strength:

Back Squat
2-2-2-2-2-2

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום שישי

Strength:

Back Squat
2-2-2-2-2-2

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום שישי

Strength:

Back Squat
2-2-2-2-2-2

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום שישי

Strength:

Back Squat
2-2-2-2-2-2

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום שישי

Strength:

Back Squat
2-2-2-2-2-2

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום שישי

Strength:

Back Squat
2-2-2-2-2-2

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום שישי

Strength:

Back Squat
2-2-2-2-2-2

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

Strenght: Dead lift

5-5-3-3-3

Wod: 3 Rounds for time

50 situps

Deadlift 30 rx 61/43 

יום שישי

Strength:

Back Squat
2-2-2-2-2-2

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום שישי

Strength:

Back Squat
2-2-2-2-2-2

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום שישי

Strength:

Back Squat
2-2-2-2-2-2

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום שישי

Endurance:
In Pairs, AMRAP in 35min of:
15 KB Swings 16/12kg
10 Pushups
5 Burpees

*Partner 1 works
*Partner 2 holds in a dead hang (scale with bands if needed)
*Switch every full round

יום שישי

Strength:

Back Squat
2-2-2-2-2-2

Wod:

In Pairs, I-go-you-go
10 Rounds for time:
10 Deadlifts 100/70kg
10 Burpees
10 Toes-to-bar

*Partner 1 works while Partner 2 holds dual KB/DB Overhead 16/12kg,x2
*Switch every full round, 5 rounds each

יום שבת

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שבת

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שבת

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שבת

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שבת

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שבת

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שבת

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שבת

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שבת

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1

יום שבת

Strength:

Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep

Wod:

7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans 43/30kg
Run 200m w/DB 22.5/15kg,x1