יום ראשון, 24 במאי 2015

25/5/15 יום שני

Strength
Overhead squat
5X5

Wod
20-15-10-5 reps of
hang clean
200 m run

26/5/15יום שלישי

Skill
Handstand Push-up

Wod
3 rounds of
30 ball slam
15 burpees
50 Superman (back ext')


27/5/15 יום רביעי

Strength
Jerk
5X5

Wod
tabata
8 sets of 20 sec work 10 sec rest 
for each exercises:
swings
wall ball

28/5/15 יום חמישי

Skill
Power Clean
5X5

Wod
5 rounds of
25 walking lunges
10 power clean

יום שישי, 8 במאי 2015

10/5/15 יום ראשון

Strength
back squat
5 sets X 5 reps
2 min rest

test

2 km run

11/5/15 יום שני

Skill 
Kipping pull ups

metcon
amrap in 30 min of
400 m run
15 ring dips
100 m farmer carry

12/5/15 יום שלישי

Strength
Push press
5X5

Metcon
For time:
30-20-10 reps of
burpees
V-ups

13/5/15 יום רביעי

Skill
Kettlebell clean

Metcon
4 rounds for time of:
200 m run
20 box jumps
10 SDHP

14/5/15 יום חמישי

Strength
Weighted pull up
5X5

"Fight gone bad"
3 rounds of
1 min max reps of wall ball
1 min max reps of sumo deadlift high pull
1 min max reps of push press
1 min max reps of box jmps
1 min max reps of burpees
1 min rest