יום שבת, 25 בנובמבר 2017

יום ראשון 26/11/2017


Strength/Skill:

Alternate 1a/1b
a- back squat 5-5-3-3-1-1
b- 1 L-sit rope climb

Conditioning:

50-40-30-20-10
Box jumps
HBR

יום שני 27/11/2017


Strength:

4 rounds (not for time)
10 strict T2B
15 v-ups
20 ab mat sit ups

Conditioning:

4 rounds, each for time
9 H.P.Snatch
6 pull ups
3 man makers

rest as needed
score is total net time

יום שלישי 28/11/2017


Skill/Strength:

Every 2min for 12min do a 3 position clean
increase weight as heavy as form allows

Conditioning:

5 Rounds of
1min max L-sit
1min max burpees
1min max pistol squats
1min rest

יום רביעי 29/11/2017


Skill:

10-20-30-40-50 UB DU
scale: 1-2-3-4-5 UB DU
5min time cap

Conditioning:

10-9-8-7-6-5-4-3-2-1
Deadlift
hang power clean
push press

*single bar

יום חמישי 30/11/2017


Strength/Skill:

Alternate 1a/1b for 4 rounds
a- 10-12 Ring dips
b- 2 TGU

Conditioning:

7 rounds of
5 L-sit pull ups
10 front rack walking lunges
200m run

יום שבת, 18 בנובמבר 2017

יום ראשון 19/11/2017


Strength:

Bench press
*use bands for warm-up sets
3x8-10 @70%

Conditioning:

3 rounds
30 DB hang squat clean
20 pull-ups
400m run

יום שני 20/11/2017


Strength/Skill:

alternate a/b for 5 sets
a- 3 OH pause squat
b- L-hang max unbroken

Conditioning:

EMOM for 25min
a- heavy russian swings
b- Double KB push press
c- KB snatch
d- burpees
e- rest

יום שלישי 21/11/2017


Strength:

4 rounds (not for time)
10 strict T2B
15 v-ups
20 ab mat sit ups

Conditioning:

AMRAP in 15min
20 jumping lunges
30 DU
plyo course

יום רביעי 22/11/2017


Strength:

narrow grip chin ups 2 of 5
wide grip pull up 2 of 3
tipewriter pull up 2 per side
archer pull up 2 per side
weighted pull ups heavy single x5

Conditioning:

5 rounds of
5 Strict HSPU
20 wall balls
200m run

יום חמישי 23/11/2017


Strength:

Deadlift 5-5-3-3-1-1
1min rest
DB Z Press 5-5-3-3-1-1
2min rest

Conditioning:

AMRAP in 4min
20 H.P. Snatch
20 bar facing burpees

rest 3min

AMRAP in 8min
12-6-3
H.P.Snatch
Bar facing burpees
Pull ups

יום שבת, 11 בנובמבר 2017

יום ראשון 12/11/2017


WarmUp:

800m easy pace run
mobility
3 rounds of cindy
barbell warmup

Benckmark conditioning:

"DT"
5 rounds of:
12 Deadlifts
9 Hang power cleans
6 Push jerks

R'x: 70/47kg

יום שני 13/11/2017


Strength/Skill:

L-Sit pull up/Front Lever progression

Conditioning:

3 rounds of
10 Squat snatches
5 Muscle ups
1 tire flip

יום שלישי 14/11/2017


Strength:

EMOM for 9min
8-10 ring flyes
5-8 strict pull ups
3-5 Strict HSPU

Conditioning:

AMRAP in 15min
30 DU
20 Alt. single leg squats
10 ring dips

יום רביעי 15/11/2017


Strength Test:

Back Squat
3RM


Conditioning:

5 Rounds of:
15 DB Snatch
15 V-Ups
5m Hand walk / 3 wall walk ups
5x5m shuttle run

יום חמישי 16/11/2017


Strength:

Deadlift 5-5-3-3-1-1
1min rest
DB Z Press 5-5-3-3-1-1
2min rest

Conditioning:

Run 200m
20 wall balls
10 plank rows
Run 200m
20 box jumps
10 pull ups
Run 200m
20 wall balls
10 plank rows

יום שבת, 4 בנובמבר 2017

יום ראשון 5/11/2017


Skill/Strength:

power clean+sq.clean
2-2-2-2-2-2-2

Conditioning:

"Cindy"
AMRAP in 20 minutes
5 Pull-ups
10 Push-ups
15 Air Squats

יום שני 6/11/2017


Skill:

split jerk
2-2-2-2-2-2-2

Conditioning:

Tabata 1:
Box jumps
T2B
1min rest
Tabata 2:
DU
KB Swings
1min rest
Tabata 3:
Burpees
Kick-throughs

יום שלישי 7/11/2017


Skill/Strength:

OHS
3-3-3-3-3
*2sec pause at bottom position

Conditioning:

AMRAP in 25min
10 TGU
20 OH W.lunges (10 each side)
10 surfer burpees

יום רביעי 8/11/2017


Skill:

kipping

Conditioning:

3 rounds of
EMOM for 5min
150m run +max DU
15 pull ups +max DU
15 wall balls +max DU
10 power cleans +max DU
10 thrusters +max DU
score is total number of DU for each round
rest 5min between rounds

*DU transition

יום חמישי 9/11/2017


Strength:

Deadlift 
3RM

Conditioning:

AFAP
50 KB Snatches
100m Run
40 KB Snatches
200m Run
30 KB Snatches
300m Run
20 KB Snatches
400m Run
10 KB Snatches