יום שבת, 24 ביוני 2017

יום ראשון 25/6/2017


Skill/Strength:

EMOM for 6min
3 Power Cleans + 3 Front Squats + 3 Push Jerks

1RM Clean
1RM Jerk

Conditioning:

4 rounds of
300m run
3 rope climbs

יום שני 26/6/2017


Skill:

jump rope:
freestyle / double unders / triple unders

Conditioning:

AFAP
200m run
25box jumps
25 pull ups
400m run
20 box jumps
20 pull ups
600m run
15 box jumps
15 C2B pull ups
800m run
10 box jumps
10 C2B pull ups

יום שלישי 27/6/2017



Benchmark WOD "Linda"

10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (R'x: 1.5 BW)
Bench press (R'x: BW)
Clean (R'x: 0.75 BW)

יום רביעי 28/6/2017



Skill: 

kipping T2B

capacity test:
max T2B in 3min
max burpees in 1min

Conditioning:

4 rounds of:
25 wall ball shots
25 ball slams

cash out: 20 barbell roll out

יום חמישי 29/6/2017


Skill / Strength:

power snatch: 2-2-2@70%
snatch pull: 3-3-3@100%
back squat: 3-3-3@70%

Conditioning:

AMRAP in 20min
partner workout
partner a:
30m sled push/pull
30m farmer carry
partner b:
3 bar muscle ups
30 sit ups

יום שבת, 17 ביוני 2017

יום ראשון 18/6/2017


Skill / Strength:

a. Clean&Jerk
2-2-2-1-1-1@95% max
b. Front squat
2-2-2-2-2@90%

Conditioning:

3x3min AMRAP (1min rest )
9 box jump burpee
12 T2B

יום שני 19/6/2017


Strength/Skill:

a. Front lever progression
b. Kipping T2B

Conditioning:

on a 20min running clock
run 1600m
then AMRAP of
9 c2b pull ups
7 dips
5 hang squat clean

יום שלישי 20/6/2017


Skill:

snatch complex:
hang snatch+snatch+ OHS + snatch balance

build up to 85%

Conditioning:

For time:
200m run
2 legless rope climbs
10 push ups
400m run
4 legless rope climbs
20 push ups
200m run
2 legless rope climbs
10 push ups

יום רביעי 21/6/2017


Skill:

a. Hand balance
b. KB Swing

Conditioning:

AFAP in teams of 3
300 kbs
300 DU
300 v-ups

יום חמישי 22/6/2017


Strength:

Deadlift
5-5-3-3-3-1-1@97%
Press
3-3-3-1-1@95%
*superset

Conditioning:

5 Rounds of
40m walking lunges
200m run
10m hand walk

יום שבת, 10 ביוני 2017

יום ראשון 11/6/2017


Skill/Strength:

Snatch
1-1-1-1-1-1-1@95%max
front squat
2-2-2-2-2@85%

Conditioning:

21-15-9
OH Squats
bar facing burpees

יום שני 12/6/2017


Skill:

hand balance

Conditioning:

For time:
800m run
15 pull ups
15 sit ups
600m run
12 pull ups
12 sit ups
400m run
9 pull ups
9 sit ups
200m run
6 pull ups
6 sit ups
100m run

יום שלישי 13/6/2017



Skill/Strength:

Clean & Jerk
1-1-1-1-1-1-1 @90%
back squat
2-2-2-2-1-1@95%

Conditioning:

AMRAP in 15min
30 Double unders
30 wall balls

יום רביעי 14/6/2017


Skill:

muscle up

Conditioning:

5 rounds of
20 KB swings
10 push ups
5 T2B

יום חמישי 15/6/2017


Strength:

deadlift
5-5-3-3-3-1-1@95%
press
3-3-3-1-1@90%

Conditioning:

AMRAP in 8min
12 box jumps
9 snatches

rest 4min, then

AMRAP in 8min
6 burpees
3 clean & jerk

יום שבת, 3 ביוני 2017

יום ראשון 4/6/2017


Skill/Strength:

Snatch
3-3-3-3-3-3 @80%
snatch pull
2-2-2 @100%

Conditioning:

5 Rounds of:
1min DU
1min power clean
1min burpees
1min rest

יום שני 5/6/2017


Skill/Strength:

muscle up

Conditioning:

10-9-8-7-6-5-4-3-2-1
HSPU
pull up
v-up

יום שלישי 6/6/2017


Skill/Strength:

Clean & Jerk
1-1-1-1-1-1-1 @80%
back squat
2-2-2-2-2 @90%

Conditioning:

4 rounds of:
200m run
20 box jump overs
10 wall balls

יום רביעי 7/6/2017


Strength/Skill:

front lever progressions

Conditioning:

for time:
100m run
10m hand walk
10m walking lunges
200m run
20m hand walk
20m walking lunges
100m run
10m hand walk
10m walking lunges

יום חמישי 8/6/2017


Strength:

deadlift
5-5-5-3-3-3@ 87%
press
3-3-3-3@87%

Conditioning:

AMRAP in 15min
15 T2B
25 KB Swings
35 air squats