יום ראשון, 26 במרץ 2017

יום ראשון 26/3/2017


Strength/Skill:

clusters
3-3-3-3-3


Conditioning:

5 rounds for time of:
10 C2B pull ups
200m run

יום שני 27/3/2017


אימון האופן האחרון לשנה!

Workout 17.5

10 rounds for time of:
9 thrusters (43/29kg)
35 double-unders

:צפו בתחרות הצמודה והמרתקת בין שתי הנשים המופלאות האלו שצולחות את האימון הזה בקצב מסחרר


יום שלישי 28/3/2017


Strength:

L-sit
2-3min total

Conditioning:

for time:
1000m run
50 half kneeling lift n' chop (per side)
800m run
50 half kneeling lift n' chop (per side)
600m run
50 half kneeling lift n' chop (per side)
300m run
50 half kneeling lift n' chop (per side)
100m run
50 half kneeling lift n' chop (per side)

יום רביעי29/3/2017


Strength stamina:

back squat
max reps at 3/4 of body weight x3 sets
rest 3min between sets

Conditioning:

EMOM for 15min
1- 12 power snatches
2- 15 ball slams
3- 18 jumping lunges

יום חמישי 30/3/2017



Hero WOD: "Liam"

For time:
Run 800 meters with a 20kg. plate
100 toes-to-bars
50 front squats (70/50kg)
10 rope climbs
Run 800 meters with a 20kg plate

Partition the toes-to-bars, front squats and rope climbs as needed. 
Start and finish with the run.

יום שבת, 18 במרץ 2017

יום ראשון 19/3/17


Skill/Strength:

push jerk
3-3-3

Conditioning:

5 rounds for time of:
10 Double kettlebell clean and jerks (24/16)
3 muscle-ups

תצוגת תכלית לאימון מהטופ העולמי:
Sara Sigmundsdottir Does 170316

יום שני 20/3/17


Workout 17.4

AMRAP in 13min of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups


יום שלישי 21/3/17


Strength:

back squat
3-3-3-3-3

Conditioning:

3 rounds of
21 V-ups
7 HSPU
3 rope climbs

יום רביעי 22/3/17


Skill:

L-sit hold
2-3min

Conditioning:

"HELEN"
3 rounds of
400m run
21 KB swings
12 pull-ups

יום חמישי 23/3/17


Skill/Strength:

Snatch
2-2-2-2-2

Conditioning:

EMOM for 18min
a- 2 "man makers"
b- 8 cossack squats
c- 40sec horse stance

יום שבת, 11 במרץ 2017

יום ראשון 12/3/17



אימון פורים!

Strength:

L-sit pull up +hold


Conditioning:

6 rounds of
40m wheelbarrel walk
20 partner pistol squats

יום שני 13/3/17



Workout 17.3


*Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

יום שלישי 14/3/17


Skill/Strength:

clean&jerk
2-2-2-2 @85% max

back squat
3-3-3 @85% max

Conditioning:

3 rounds for time of:
800m run
Rest 2 minutes

יום רביעי 15/3/17


Skill:

hand walk

Conditioning:

5 rounds of
10 power cleans
25 wall balls
30 double unders

יום חמישי 16/3/17


Strength:

Deadlift
5-5-3-3-2-2-1 @90% max


Conditioning:

4 rounds of:
15 ring dips
30 sit-ups
400m run

יום שבת, 4 במרץ 2017

יום ראשון 5/3/17


Strength:

Overhead squat (snatch up)
3-3-3-3-3 @75% max

snatch pull
4-4-4-4 @80% max

Conditioning:

A. AMRAP in 7min
10 slam balls
20 push ups

B. 4 rounds of:
400m Run
1min rest

יום שני 6/3/17


היום נבצע את אימון האופן השני לשנת 2017 - 17.2!

האימונים יערכו בשעות הרגילות כשבכל אימון יתקיימו שני מקצים שיבצעו חימום וסקיל ביחד ואז יבצעו את המקצים בדירוג.


Workout 17.2


Complete as many rounds and reps as possible in 12 minutes of:


2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans


Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.


Age 16-54 Rx': 22.5kg/15kg dumbbells Scale: 15kg/10kg DB, knee raises,pull ups


Teens 14-15 15kg/10kg dumbbells 10kg/5kg DB, knee raises,pull ups


masters 55+ 15kg/10kg DB, T2B, C2B 10kg/5kg DB, sit ups ,jumping C2B





יום שלישי 7/3/17


Strength/Skill:

clean&jerk
2-2-2-2 @75% max
front squat
3-3-3 @80% max

Conditioning:

for time:
40 Double unders
30 wall balls
20 pull ups
30 Double unders
20 wall balls
10 pull ups
20 Double unders
10 wall balls
5 pull ups

יום רביעי 8/3/17


Skill/Strength:

1- hand stand balance

2- rope climb

Conditioning:

EMOM for 15min
A- 1-3 rope climb ascents
B- 15 V-ups
C- 15 burpees

יום חמישי 9/3/17


Strength:

Deadlift
3-3-3-3-3 @80% max
HSPU
2-2-2-2-2

Conditioning:

Partner WOD I go you go style

4 rounds of:
10 power cleans
12 box jumps
15m prowler push