יום שבת, 31 בדצמבר 2016

יום ראשון 1/1/2017


שנה אזרחית טובה! שנה של התמדה, תוצאות, חברים וכיף :)
Strength/Skill:

Power Snatch
3-3-3@ 60-70%
Back Squat
3-3-3@75-85%
Conditioning:

AMRAP in 12min
50 Double Unders
15 T2B

יום שני 2/1/2017


Strength/Skill:

front lever progression

Conditioning:

5x 5min rounds
(no rest between rounds)
12 pull ups
9 power cleans
6 jerks
3 HSPU (strict)

יום שלישי 3/1/2017


Strength:

Press
5-5-5@60-70%
Deadlift
3-3-3@75-85%

Conditioning:

15-12-9
Snatch
bar facing burpees

יום רביעי 4/1/2017


Strength:

Archer pull ups
6-6-6
Archer push ups
6-6-6

Conditioning:

7 rounds of
20 sit ups
10 KB Swings

יום חמישי 5/1/2017


Strength:

Power Clean
3-3-3@60-70%
Front squat
3-3-3@75-85%

Conditioning:

AMRAP in 20min
20 Push Press
20 Box Jumps
20 Pull Ups

יום שבת, 24 בדצמבר 2016

יום ראשון 25/12/2016


Strength:

OH Squat
3-3-3
back squat
5-5-5

Conditioning:

AMRAP in 20min
10 box jumps
15 T2B
20 push ups

יום שני 26/12/2016


Skill/Strength:

ring muscle up

Conditioning:

5 rounds of:
10 Deadlifts
20 pull ups

יום שלישי 27/12/2016


Strength:

HSPU
5-5-5-5-5

Conditioning:

AMRAP in 10min
10 snatches
40 DU

rest 5 min

AMRAP in 10min
20 OH Walking lunges
20 box jumps

יום רביעי 28/12/2016


Skill:

snatch balance
3-3-3-3-3
snatch pull
3-3-3
snatch
1-1-1-1-1

Conditioning:

Double TABATA:

shuttle run
mountain climbers

shuttle run
squat jumps

יום חמישי 29/12/2016


Strength:

Deadlift
5-5-5-5-5@75%

Conditioning:

AMRAP in 25min
10 push press
20 pull ups
30 jumping lunges

יום ראשון, 18 בדצמבר 2016

יום ראשון 18/12/2016


Test:

back squat
1RM

Conditioning:

AMRAP in 20min
9 squat cleans
6 over the bar burpees
3 muscle ups

יום שני 19/12/2016


Strength:

front lever progressions

Conditioning:

for time:
800m run
2 "man maker"
600m run
4 "man maker"
400m run
6 "man maker"
200m run
8 "man maker"

יום שלישי 20/12/2016


Strength:

Weighted dips
5-5-5-5-5

Conditioning:

5 rounds of
10 deadlifts
20 wall balls

יום רביעי 21/12/2016


Skill:

snatch
3-3-3-2-2

Conditioning:

10-9-8-7-6-5-4-3-2-1
box jumps
strict pull ups

יום חמישי 22/12/2016


Strength:

L-sit rope climb

Conditioning:

AMRAP in 20min
12 KB snatches (R)
12 KB snatches (L)
2 rope climbs

יום ראשון, 11 בדצמבר 2016

יום ראשון 11/12/2016


Strength:

OH Squat
3-3-3
back squat
5-5-5

Conditioning:

For Time:
400m run
20 T2B
400m run
20 wall balls
400m run
20 deadlifts
400m run
20 pull ups
400m run
20 v-ups

יום שני 12/12/2016


Skill/Strength:

pop up

Conditioning:

AMRAP in 10min
5 burpees
10 HSPU
20 alt. pistol squats

יום שלישי 13/12/2016


Strength:

bench press
5-5-5-5-5

Conditioning:

EMOM for 20min
20 Double unders
20 KB swings

יום רביעי 14/12/2016


Strength/Skill:

clean & jerk
1-1-1-1-1-1-1

Conditioning:

AMRAP in 15min
10 pull up burpee
4×10m shuttle sprint
10 v-ups

יום חמישי 15/12/2016


Strength:

deadlift
5-5-5-5-5 @60%

Conditioning:

AMRAP in 20min
10 snatches
2 rope climbs
20 sit ups

יום שבת, 3 בדצמבר 2016

יום ראשון 4/12/2016


Strength:

front squat
5-5-3-3-3-1-1

Conditioning:

50-40-30-20-10
sit ups
KB Swings

יום שני 5/12/2016


Skill:

roll over

Conditioning:

"Air Force"
For Time
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats


*4 burpees at start and every minute on

(R'x: 43kg/30kg)

יום שלישי 6/12/2016


Strength:

military press
5-5-5-3-3

Conditioning:

Buy in: 1km run
AMRAP in 15min of:
10 T2B
10 DB snatches
Cash out: 1km run

יום רביעי 7/12/2016


Skill:

hang power clean
3-3-3-3-3

Conditioning:

10 rounds of:
30sec of burpees
Rest 30sec
30sec of thrusters
Rest 30sec

יום חמישי 8/12/2016


Strength:

deadlift
5-5-3-3-1 @95%

Conditioning:

AMRAP in 15min
40 DU
20 jumping lunges
10 mountain climbers