יום ראשון, 28 בינואר 2018

יום ראשון 28/1/2018


Skill/Strength:

2 position clean
2-2-2-2-2
front squat
3-3-3-3-3

Conditioning:

100 DU, then:
15-12-9-6-3
DB Thrusters
C2B pull ups
then another set of 100 DU

*15min time cap

יום שני 29/1/2018


Strength:

Tempo strict T2B
8-12reps x 4

Conditioning:

2 Rounds of
200m Run
15 Ring dips

Rest 4min and repeat

יום שלישי 30/1/2018


Strength:

back squat
5-5-3-3-3
*1 legless rope climb between sets
rest as needed

Conditioning:

AMRAP in 20min
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

יום רביעי 31/1/2018


Strength:

Deadlift
3-3-3-3-3 @ 80-90%

Conditioning:

21-15-9 reps of:
Snatches
Box jumps

R'x: 52/34kg
Scale: 43/29kg or 29/20kg

יום חמישי 1/2/2018


Strength / Skill:

Kettlebell complex
TGU+Windmill+bent press+push press
alternate sides for 3 rounds

Conditioning:

4 Rounds
20 Wall Ball Shots
10 Deadlifts (BW)
5 T2B

יום שבת, 20 בינואר 2018

יום ראשון 21/1/2018


Strength:

back squat
5-5-3-3-3

Conditioning:

For time:
10 Ring muscle-ups
25 thrusters
50 SDHP
200m run
50 SDHP
25 thrusters
10 Ring muscle-ups

R'x: 34/25kg
Scale: 20/15kg


יום שני 22/1/2018


Strength/Skill:

L-sit (rings) 
2min total

Conditioning:

5 rounds of
10 pull ups
10 burpee long jump

יום שלישי 23/1/2018


Skill/Strength:

Clean pulls
2-2-2-2-2
split jerk
2-2-2-2-2



Conditioning:

21-15-9
Push presses
Power cleans

R'x: 61/43kg
Scale: Intermediate 52/34kg
           Beginner 12-9-6 @ 43/29kg

יום רביעי 24/1/2018


Skill:

Hand stand / walk

Conditioning:

3 rounds for time of:
21 SDHP (20/15kg)
12 handstand push-ups
3 rope climbs

יום חמישי 25/1/2018


Strength:

Deadlift
5-5-5-3-3

Conditioning:

5 Rounds of
50 DU
10 T2B
100m Farmer carry

יום שבת, 13 בינואר 2018

יום ראשון 14/1/2018




Strength:

Front squat
5-5-5-3-3

Conditioning:


AMRAP in 10min of
5 Power snatches (43/34kg)
10 Overhead walking lunges
1 Rope climb

יום שני 15/1/2018


Skill:

Muscle up



Conditioning:

For time:
21-15-9
Deadlifts (Heavy)
Box jumps (High)

יום שלישי 16/1/2018



Strength:

Strict ring dips
1 max unbroken set
then 3 sets of 30-40%


Conditioning:

AMRAP in 20min:
20 Med-ball cleans
60 Double-unders

יום רביעי 17/1/2018



Skill/Strength:

Overhead squat
3-3-3-3-3

Conditioning:

For time:
Run 400m
12 Bar muscle ups / Strict C2B pull ups
Run 400m
9 Bar muscle ups / Strict C2B pull ups
Run 400m
6 Bar muscle ups / Strict C2B pull ups

יום חמישי 18/1/2018




Skill/Strength:

Kettlebell complex:
TGU+Windmill+bent press+push press
alternate sides for 4 rounds

Conditioning:

3 rounds of
20 American KB Swings
10 T2B
10 v-ups
10 sit ups

יום רביעי, 10 בינואר 2018

יום ראשון 7/1/2018


Strength:

back squat
5-5-5-3-3

Conditioning:

3 rounds of
20 single arm kb front rack squats (10each)
20 double KB push press
20 pull ups

יום שני 8/1/2018


Strength:

L-sit
Accumulate 3min

Conditioning:

For time:
200m run
12 deadlifts (Heavy)
12 wall balls
200m run
9 deadlifts
9 wall balls
200m run
6 deadlifts
6 wall balls
200m run
3 deadlifts
3 wall balls

יום שלישי 09/01/2018


Skill:

hang snatch + snatch
2-2-2-2-2

Conditioning:

AMRAP in 20min
30 Double unders
15 Toes to bar
5 HSPU

יום רביעי 10/1/2018


Skill:

rope climb progressions

Conditioning:

AMRAP in 6min
4 Power cleans
8 front rack walking lunges
4 over the bar burpees

rest 4min and repeat

יום חמישי 11/1/2018


Skill:

hand balance progressions

Conditioning:

For time:
800m Run
6m balance carry
10m Hand walk / 2 wall walk up
400m Run
6m balance carry
10m Hand walk / 2 wall walk up
200m Run
6m balance carry
10m Hand walk / 2 wall walk up