Strength: Dips Perform by ability: 5*5-10 reps ( add weight if needed) 1) Bench Dips 2) Bar Dips 3) Ring Dips MetCon: 5 RFT 10 Push ups 15 Wall Balls 20 Sit Ups A) HRPU-20/12lb B) HRPU-20/12lb-0/5kg weighted sit ups C) Ring Push ups (by ability)-20/12lb-15/10kg sit ups. D,E) Ring Push Ups-20/14lb-20/15kg weighted sit ups.
Author Archive for: maayan
About Maayan Moskow
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Entries by Maayan Moskow
Mobility: “Limber 11” OPEN 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (65/45 kg) 10 Toes to bar 15 Wall balls (20/12 lb.) Ask coach For MOD. Endurance: “Bull“ Two rounds for time of: 200 Double-unders 50 Overhead squat, (60/42.5kg) 50 Pull-ups Run 1 mile
Strength: Deadlift (by ability sumo/semi sumo/conventional) A+) Paused (1.5cm above the floor) Deadlift 5*1*90% 3RM MetCon: Running “Jackie” Complete For Time 1000m Run 50 Thrusters 20/15kg 30 Pull ups *Ask coach for MOD.
Strength: Bench Press A+) Paused (3sec) Bench Press 5*1*90% 3RM. MetCon: 15-12-9 reps Of Hang Clean to Overhead 42.5/30kg Burpee HR Push Ups OTB *Ask coach for MOD.
Mobility: “Upper Body” Mobility Routine. MetCon: 5RFT 30 Double Unders (10 TU) 20 KB swings 24/16kg 10 (5+5) KB Front Rack Lunges 24/16kg *Ask coach for MOD Endurance: “12 Days of Christmas” WOD For Time 1 Sumo Deadlift High-Pull (35/25kg) 2 Thrusters (35/25kg) 3 Push Press (35/25kg) 4 Power Cleans (35/25kg) 5 Power […]
Strength: Back Squat A+) Paused (3 sec) Back Squat 5 x1 @ 90% 3RM Metcon: 21-15-9 Reps of: OHS Toes to Bar A) G squat 16/12kg v-ups/ 21-15-9-6-3 B) 30/20- K2E C) 42.5/30kg- T2B D) 50/35kg E) 60/42.5kg Ask Coach for MOD
Strength: Bench Press A+) Paused (3sec) Bench Press 5*1*90% 3RM. MetCon: For Time (By ability) Complete 50 (A-B) /75(C) /100 (D) /150 (D-E) Ring Push Ups *EMOM Perform 8 strict curls 20/15kg *Ask coach for MOD.
Strength: Complete missed Lift. MetCon: 5RFT 200m Run 9 Wall balls 7 Push ups 5 Pull ups *Ask coach for MOD.
Mobility: “Upper Body” Mobility Routine. MetCon: OPEN 17.5 10 rounds for time of: 9 thrusters, 42.5/30 kg. 35 double-unders *Ask coach for MOD. Endurance: 3 rounds for time of: Run 800 meters 15 deadlifts, (125/90) 15 strict handstand push-ups 15 Wall Balls
Strength: Deadlift (by ability sumo/semi sumo/conventional) A+) Deadlift establish 3RM. MetCon: For Time 100 Russian KB Swings AHAP by ability. *EMOM Perform 5 Burpees. (The workout starts at 0:00 with 5 burpees)