יום שני, 21 בספטמבר 2015

21/9/15 יום שני

In teams of two, complete as many rounds and reps as possible in 25 minutes of:
52 Wall Ball Shots (10/6)
52 Power Cleans (40/30)
52 Burpees
52 Kettlebell Swings (24/16)

22/9/15 יום שלישי

4 rounds for max reps of:
60 seconds of Sumo Deadlift High Pull
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 15 seconds
60 seconds of Sit ups
Rest 15 seconds
60 seconds of Swings

Rest 90 seconds

24/9/15 יום חמישי

A.
Back Squat
5-5-5 (80% of RM1)

B.
Every minute, on the minute, for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle – note weight used)

יום רביעי, 16 בספטמבר 2015

17/9/15 יום חמישי

 A.
    Skill
    Handstand push ups
    
    כל מי שלא יודע לעלות לעמידת ידיים יתרגל מההתחלה את המיומנות
    
מתקדמים שיודעים כבר לעלות יתרגלו עמידת ידיים ללא עזרת קיר והליכת ידיים
    
    B.
    Three rounds for time of:
    400 Meter Run
    20 Box Jumps (60/50)
    10 Strict Handstand Push-Ups
    

16/9/15 יום רביעי

    A.
    Power snatch
    Find ur RM1
    
    B.
    Complete as many rounds and reps as possible in 8 minutes of:
    10 Pull-Ups
    15 Thrusters 40/30
    30 Double-Unders

יום ראשון, 6 בספטמבר 2015

10/9/15 יום חמישי

A.
STRENGTH
RM1 in Overhead Squat 

B.
Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders / 90 single

9/9/15 יום רביעי

A.
STRENGTH
RM1 in Clean (full)

B.
In teams of two, partners alternate rounds to complete five each of:
5 Hang Power Cleans (70/47.5)
100 Meter Run

8/9/15 יום שלישי

A.
STRENGTH
RM1 in Push Jerk

B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters 
Pull-Ups
Burpees

7/9/15 יום שני

A.
STRENGTH
RM1 in Push Jerk

B.
Five rounds for time of:
12 Push Presses (40/30)
12 Kettlebell Swings (32/24)

6/9/15 יום ראשון

A.
STRENGTH
RM1 in Front squat

B.
In teams of two, with only one partner working at a time*, complete:
100 Kettlebell Swings
400 Meter Run
100 Dumbbell Shoulder to Overhead
400 Meter Run
100 Goblet Squats
400 Meter Run
100 Burpees

*Teammates will perform the 400 Meter Runs together and must stay within arms reach.