יום שבת, 29 באוגוסט 2015

30/8/15 יום ראשון

A. Strength 
15 min to find your RM1 in Back Squat

B. 
Complete as many rounds and reps as possible in 15 minutes of: 
10 Single-Arm Dumbbell Snatches 
5 Burpee Box Jump-Overs 
5 Toes to Bar

31/8/15 יום שני

A. 
Strength
Find your RM1 in Power Clean

B. 
For max calories:
3 Minutes of Burpees

Rest until the running clock reaches 4:00, and then…

For max reps:
2 Minutes of Ground to Overhead (50/35)

Rest until the running clock reaches 8:00, and then…

For max reps:
3 Minutes of kettlebell swing

1/9/15 יום שלישי

A.
Strength
find your RM1 in Push press

B.
Four rounds for time of:
30 Jumping lunges
30 Wall Ball Shots
15 Pull-Ups

2/9/15 יום רביעי

A.
Strength
15 min to find Daedlift RM1

B.
complete as many rounds and reps as possible in 10 minutes of:
Run 200 Meters
30 Kettlebell Sumo deadlift high pull (24/16 kg)
15 Ring Dips

3/9/15 יום חמישי

A.
Strength
15 min to find your RM1 in Weighted pull up

B.
Three rounds for time of:
6 Clean & Jerks (60/40)
12 Burpees Over the Barbell
12 Strict Handstand Push-Ups 

time cap 18 min

יום ראשון, 23 באוגוסט 2015

יום ראשון 23/8/15

Strength:

bench press
5x5

WOD:

run with 1.5 min rest intervals:
100m
200m
400m
800m
1000m
800m
400m
200m
100m

יום שני 24/8/15

Skill:

jerk

WOD:

21-15-9
thrusters
box jump burpees

יום שלישי 25/8/15

Strength:

clean 3-3-3-3-3

WOD:

"HELEN"
3 rounds for time
400m run
21 KB swings
12 pull ups

יום רביעי 26/8/15

Skill:

Landing (what goes up must come down...)

WOD:

25-20-15-10-5
mt. climbers
sit-ups
air squats

יום חמישי 27/8/15

Strength:

deadlift - 3 reps EMOM for 12min 

WOD:

AFAP
40 cleans and jerk
30 overhead lunges
20 m farmer carry

cash out: 200 single/100 DU

יום ראשון, 16 באוגוסט 2015

יום ראשון 16/8/15

Strength:

Ring Dips

WOD:

AMRAP in 20min:
2cleans+2squats+2push press
pull sled across 40m

יום שני 17/8/15

Skill:

snatch

WOD:

40-30-20-10
box jumps
sit-ups
*run 200m in between sets

יום שלישי 18/8/15

Strength:

Ring row

WOD:

6 Rounds of:
30 squats
20 power cleans
7 pull-ups
400m run

יום רביעי 19/8/15

Skill

Rope climb

Couple WOD:

AMRAP in 40 min of:
12 wall balls
2 rope climbs
800m run

*one runs while the other does the couplete. wait in a plank

יום חמישי 20/8/15

Strength:

lunges 
20 *5 (10/15kg)

WOD:

push-ups TABATA
pull-up TABATA
pistol TABATA



יום שני, 10 באוגוסט 2015

יום ראשון 9/8/15

Skill/Strength:

Press
W1: 4X3
W2: 4X3
W3: 4X3

WOD:

AFAP
40 sit-ups
10 pull-ups
10 push-ups
30 sit-ups
8 pull-ups
8 push-ups
20 sit-ups
6 pull-ups
6 push-ups
10 sit-ups

יום שני 10/8/15

Skill/Strength:

Overhead squat

WOD:

5 Rounds for time of
20 KB snatches
400m run

יום שלישי 11/8/15

Strength:

weighted pull-ups

WOD:

10 rounds for time:
carry 20kg/15kg across 20m
bear crawl back
10 burpees

יום רביעי 12/8/15

Skill:

jump rope

WOD:

EMOM for 12 min
min1: 8 snatch balance
min 2: 10 toes to bar
min3: 12 push ups

יום חמישי 13/8/15

Skill/Strength:

front squat
5X5

WOD:

3K run