יום שבת, 28 בינואר 2017

יום ראשון 29/1/2017


Skill/Strength:

snatch
1-1-1-1-1-1-1@90%max
back squat
3-3-3@90%max

Conditioning:

AMRAP in 20min
5 pull ups
10 push ups
15 T2B
20 air squats

יום שני 30/1/2017


Strength:

L-Sit on rings
2-3min total

Conditioning:

EMOM for 30min
1- 3 HSPU +3 burpees
2- 5 box jumps +3 burpees
3- 15 V-ups +3 burpees

יום שלישי 31/1/2017


Strength:

Press
2-2-2@90% max
Deadlift
2-2-2@90%

Conditioning:

"Karen"
150 Wall Balls

יום רביעי 1/2/2017


Strength:

max pull up set x3

Conditioning:

5 rounds of
20 Alt. DB snatch
30 DU

יום חמישי 2/2/2017


Strength:

Power Clean
3-3-3@90% max
Front squat
3-3-3@80-90%

Conditioning:

AMRAP in 15min
100m sprint
10 T2B
10 American KB swings

יום ראשון, 22 בינואר 2017

יום ראשון 22/1/2017


Skill/Strength:

snatch pull\snatch balance
2-2-2\1-1-1
Snatch
10min to establish 1RM

Conditioning:

10 rounds of
40 Double unders
5 Thrusters

R'x: 40kg

יום שני 23/1/2017


Skill:

rope climb

Conditioning:

3 rounds of
25 OHS
25 pull ups
25 SDHP
25 push ups

יום שלישי 24/1/2017


Strength/Skill:

clean & jerk
1RM

Conditioning:

5 rounds of
800m run
40 sit ups

יום רביעי 25/1/2017


Skill:

muscle up

Conditioning:

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings (16kg)
50 walking lunges
50 knees-to-elbows
50 push presses (20kg)
50 back extensions
50 wall-balls
50 burpees
50 double-unders

יום חמישי 26/1/2017


Strength:

back squat
1RM

Conditioning:

DT
5 rounds of:
12 Deadlift
9 Hang power clean
6 Push jerk

R'x: 70/48kg

יום שבת, 14 בינואר 2017

יום ראשון 15/1/2017


Strength/Skill:

Snatch
2-2-2-2-2@90%max
back squat
5-3-1@95%max

Conditioning:

For time
run 1000m
10 Deadlifts
run 800m
10 Deadlifts
run 600m
10 Deadlifts
run 400
10 Deadlifts
run 200
10 Deadlifts

R'x: body weight

יום שני 16/1/2017


Strength/skill:

front lever progression

Conditioning:

15x(40sec Work : 20sec Rest)
max DU
max MU
hand stand hold

יום שלישי 17/1/17


Strength:

Press
5-5-5@70-80%
Deadlift
3-3-3@80-90%

Conditioning:

AMRAP in 12min
12 power cleans
12 wall balls
12 T2B

יום רביעי 18/1/2017


Strength/Skill:

Ring archer pull up

Conditioning:

10-9-8-7-6-5-4-3-2-1
dips
snatch

יום חמישי 19/1/2017


Strength/Skill:

Power Clean
3-3-3@70-80%
Front squat
3-3-3@80-90%

Conditioning:

AMRAP in 20min
5m hand walk
10 pull up burpee
20 air squats

יום ראשון, 8 בינואר 2017

יום ראשון 8/1/2017


Strength:

Power Snatch
3-3-3@ 65-75%
Back Squat
3-3-3@80-90%
Conditioning:
5 rounds of
2 TGU (L)
2 TGU (R)
10m balance carry
20 wall balls
10m balance carry

יום שני 9/1/2017


Skill/Strength:

L-sit rope climb

Conditioning:
“MARY”
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

יום שלישי 10/1/2017


Strength:

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

for time:
5 rounds of:
5 Thrusters
5 Power Clean & Jerk
then
800m run

יום רביעי 11/1/2017


Skill/Strength:

single hand pull up

Conditioning:

"Annie on the run"
50-40-30-20-10
Double unders
sit ups
*400m run between each round

יום חמישי 12/1/2017


Strength:

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

3 rounds of
400m run
21 KB swings
12 T2B