Strength: Push 5 sets by program
then
Metcon:
16 min AMRAP
7 KB Pushpress(R)*
7 KB Pushpress (L)*
7 Swing
7 TTB
7 Jumping pullup
*32/24kg
Strength:
Push 5 sets by personal program
then
Technique:
Ring muscle up transition
then
For quality.
8 sets:
5 Ring /Bar dips
7 Ring muscle up transtion (OR 5 ring strict muscle ups)
20m Crab walk
Post your results to the Whiteboard.
Atarim:
Strength:
Legs & Pull (Superset)
Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%
Superset with Pulls- 5 sets By personal program
Metcon:
3 RFT (rounds for time)
15 Ring dips
10 Front Squat* 50/30
5 C2B Pullup
*minimum is 40/20KG, Modify to KB Goblet squat
Dizengoff:
Strength:
Legs & Pull (Superset)
Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%
Superset with:
Pulls- 5 sets By personal program
Metcon:
EMOM 18:
Minute 1: 5 Pushpress (KB) per side 24/16
Minute 2: 5 pistol per side
Minute 3: 20 Double unders
Strength: Push 5 sets of personal program
Skill: power snatch
Metcon: 9 min AMRAP
9 Power snatch (40/25)
7 HRPU (Hand release pushup)
5 Burpees
Strength: Push 5 sets of personal program
Technique: Kipping Hand stand pushups
Metcon: 9 Minute AMRAP
9 HSPU (Handstand pushups)
5 Burpee pullup
20 Wallballs 20/14
Open gym:
work on your weaknesses
practice a skill and complete missed strength from past week then perform a metcon
example skills to work on:
Cleans, Double unders, kipping HSPU, Kipping ring dips, handstand walking.
Intermediate:
18:00, Atarim.
Independent part:
Overhead+ankle mobility.
Then Establish 3 RM overhead squat.
Class: 18:00.
Every two min perform
3 reps of thruster (each set add at less 2,5 kg)
14 min
MetCon: “Grace”
30 reps of (Clean&Jerk) 60/40 kg
8 min time cap.
Atarim
Strength:
Legs & Pull
(supersets)
Deadlift:
0-1: 5×5 With weight from elements
2-6: 5×5 @ 90% of 5RM
6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%
Pull (by athletes individual monthly goal):
5 sets
BMU: MAX effort false grip pullup
RMU: Max effort false grip chinup on rings
1AC/general strength: archer chinups on rings or progression
then
Metcon:
in groups of 3
for time:
60 Front squat
60 Shoulder to overhead
60 hang clean (power or squat)
60/40kg
Bar must not touch ground, if athletes set the bar down, the whole team performs 5 burpees. rotate & divide reps freely.
Intermediate
Independent part: Ankle mobility+warm up.
then
Class: August 2nd challenge WOD
100 DU
50 Pistols
25 deficit strict/any HSPU (20 kg )
50 wall balls 20/12 lb
100 DU
Dizengoff
Strength:
Legs & Pull
(supersets)
BackSquat:
0-1: 5×5 With weight from elements
2-6: 5×5 @ 90% of 5RM
6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%
Pull (by athletes individual monthly goal):
5 sets
BMU: MAX effort false grip pullup
RMU: Max effort false grip chinup on rings
1AC/general strength: archer chinups on rings or progression
then
Metcon:
150 KB Swing for time 24/16
EMOM:
1BMU/3pullup
Post your results to the Whiteboard.
Atarim
Strength:
Push day
Push (by athletes individual monthly goal):
Deficit HSPU or progression
5xME (90 sec rest between sets)
OR
Ring dips
8x3x5RM
(40-60 sec rest between sets)
then
“Grace”
30 reps for time:
Clean and Jerk (135 lbs)
Dizengoff
Strength:
Push
Push (by athletes individual monthly goal):
Deficit HSPU or progression
5xME (90 sec rest between sets)
OR
Ring dips
8x3x5RM
(40-60sec rest between sets)
then
Metcon:
3min AMRAP burpee pullup
1min Rest
3min AMRAP KB swing 24/16
1min Rest
3min AMRAP
Row for calories
Post your results to the Whiteboard.
Atarim
Strength:
Legs & Pull
(supersets)
BackSquat:
0-1: 5×5 With weight from elements
2-6: 5×5 @ 90% of 5RM
6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%
Pull (by athletes individual monthly goal):
5 sets
BMU: MAX effort false grip pullup
RMU: Max effort false grip chinup on rings
1AC/general strength: archer chinups on rings or progression
then
Metcon:
12 min AMRAP:
35 DU
12 Goblet squats 32/24
9 TTB
Intermediate
Independent part:
Hip mobility+ankle.
Front tempo (5-3-1) squat: 5x2x105% 1RM Clean.
then
Class: 19:00
Establish max at: Deadlift+squat clean (12 min cap)
then
MetCon: 9 min AMRAP
20 Wall balls 20/12lb
15 Burpee over the bar
10 Deadlifts 80/50 kg (70/35)
Dizengoff
Strength:
Legs & Pull
(supersets)
BackSquat:
0-1: 5×5 With weight from elements
2-6: 5×5 @ 90% of 5RM
6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%
Pull (by athletes individual monthly goal):
5 sets
BMU: MAX effort false grip pullup
RMU: Max effort false grip chinup on rings
1AC/general strength: archer chinups on rings or progression
then
Metcon:
15 min AMRAP
10 pistols
35 DU
5 strict chinup
Post your results to the Whiteboard.
Atarim / Dizengoff
Strength:
Push day
3 sets of Max Effort (90 sec rest between sets)
Deficit HSPU or progression
Technique:Technique:
KB OHS
then
Metcon:
3 RFT
10 KB OHS (R) 20/12
5 one arm pushup (L)
10KB OHS (L)
5 one arm pushup (R)
Post your results to the Whiteboard.
Atarim:
Strength:
Legs & Pull
(supersets)
BackSquat:
0-1: 5×5 With weight from elements
2-6: 5×5 @ 90% of 5RM
6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%
Pull (by athletes individual monthly goal):
5 sets
BMU: MAX effort false grip pullup
RMU: Max effort false grip chinup on rings
1AC/general strength: archer chinups on rings or progression
Metcon:
9 min AMRAP
10 Weighted lunge 40/25
6 pullups
4 burpees
Dizengoff:
| Strength:Legs & Pull(supersets) BackSquat: 0-1: 5×5 With weight from elements 1x5x75% 1x5x80% 2x10x50%
Pull (by athletes individual monthly goal): BMU: MAX effort false grip pullup RMU: Max effort false grip chinup on rings
Metcon: 3 rounds for time: 15 ring pushup 15 pullup 15 goblet squat 15 wide ring rows |
Atarim
Strength (15min):
Push day
Weighted ring / box Dips (by ability)
All athletes
Establish new 5RM
then (time permitting) 5×3 @5RM
Skill: hang clean
Metcon:
Partner Wod
P1-hang clean 70/50
P2- AMRAP 1 arm* pushpress(kb 16/8)
15-10-5
*rotate each round
Dizengoff:
Strength:
Push
Weighted ring / box Dips (by ability)
All athletes
Establish new 5RM
then (time permitting) 5×3 @5RM
Metcon:
3 RFT:
25 KB swing
15 HSPU
5 BMU