Workout of the Day
Strength: Backsquat
0-1: 5×5 elements weight
2-6: 5×5 add 2.5 from last week
6+: deload 5×60%
5×65%
5×70%
(practice kipping hspu between sets and untill others are done)
Metcon:
12 min AMRAP
5 OHS 40/30
8 Pistols
4 clapping pushup
immediately followed by 3 min AMRAP HSPU
Post your scores to the Whiteboard.
Mobility
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim / Dizengoff
Strength: Chinups
5 sets of MAX reps
by ability:
1) 1 arm chinup
2) archer chinup
3)archer progression
4) strict chinup
5) strict chinup from box
6) negative chinups
7) strict ring rows
Find resistence you can perform between 3-8 reps
then
Metcon:
5 MIN Amrap
Bar complex:
1 BMU/pulup
1 Strict TTB
1 K2E
5 airsquats
1 min rest
5min AMRAP 5 burpee pullup
2 Wallwalk
Bar complex must be unbroken in order to count. If you cannot preform one of the movements, add reps on a different movement.
Post your results to the Whiteboard.
Atarim
Strength
shoulder press
0-1: 5×5 elements weight
2-6: 5×5 add 2.5 from last week
6+: deload 5×60%
5×65%
5×70%
(practice kipping hspu between sets and untill others are done)
Conditioning:
Partner Wod for time:
100 Pushpress 60/40
P1 – works
P2 – Planks
Dizengoff
Strength
shoulder press
0-1: 5×5 elements weight
2-6: 5×5 add 2.5 from last week
6+: deload 5×60%
5×65%
5×70%
(practice kipping hspu between sets and untill others are done)
Metcon:
15 min AMRAP
200m row
10 HSPU
Post your scores to the Whiteboard.
Workout of the Day
Strength
3×5+5 barbell lunge
Metcon
5 rft
15 goblet squat24/16
15 swing
15 box jump
Post your scores to the Whiteboard.
1430: Kip For Cure!*
*Warm up and Registration is at 1400!
7 minute AMRAP of:
7 Pull Ups
5 Hand Stand Push Ups
3 Overhead Squats (30kg/40kg)
*Scaling options are available!
The OFFICIAL SCALING options for Kip For Cure:
Pull Ups: Burpees
HSPU: Shortened Range of Motion: 1 mat, 2mats, or Hand Release Push Ups
Over Head Squats (40/30): OHS (30/20), OHS (20/15), GOBLET squat 24/16 (Kettlebell), Goblet squat 20/12 (KB), Goblet squat 16/8 (KB)
Don’t forget!
Tomorrow, Kip For Cure!:
https://www.facebook.com/events/593048780837792/
Sign Up Now on Mindbody!
Mobility
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim
Strength:
shoulder press
0-1:
2xwarmup
3×5 with weight from elements
2-6:
2xwarmup
3×5 add 2.5 kg from last week
6+:
2xwarmup
1x5x75%
1x3x85%
1xMAXx95%
then
Partner WOD
P-1 Plank
P-2:
30 pullup
30 Wallball
30 TTB
30 OHL25/15
30 pistols
30 KBS 24/15
100m partner carry (each)
Intermediate WOD
Independent part:
Shoulder mobility+warm up.
then
Class: 10:00.
EMOM for 10 min:
-Even min 3 bar MU
-Odd min L-sit ME.
then
MetCon: 15 min AMRAP.
2 legless rope climbs
20 KB Snatch 24/16 kg
15 Box jumps 60/50 cm
Dizengoff
Strength:
shoulder press
0-1:
2xwarmup
3×5 with weight from elements
2-6:
2xwarmup
3×5 add 2.5 kg from last week
6+:
2xwarmup
1x5x75%
1x3x85%
1xMAXx95%
then
Metcon:
20-15-10-5
Ring pushups
K2E
Goblet squat 24/16
Post your results to the Whiteboard.
Pick up your #KipForCure T-shirt TODAY! 75NIS, All proceeds go to IsrA.L.S.!
Atarim
3×5 weighted pullup
Metcon:
5 RFT
3BMU/6C2B
5+5 KB pushpress
10 airsquats
Dizengoff
Strength:
3×5 weighted pullup
Metcon:
3 RFT
400m row
4 rounds of “cindy”
Post your scores to the Whiteboard.
Don’t forget!
This Saturday, Kip For Cure!:
https://www.facebook.com/events/593048780837792/
Sign Up Now on Mindbody!
Mobility
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim / Dizingoff
Strength:
Barbell lunge
2xwarmup
3×5+5
add 2.5 kg from last week
then
Metcon:
9 min AMRAP
4 weighted pistol 12/8
6 Knee jump (scale to box jump)
8 TTB
Intermediate WOD
Independent Part:
Quad+Hip mobility drills (15 min)
Front Squat: 5×5
then
Class: 19:00
15 min:
Establish 1RM Clean.
then
“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups
*9min time cap.
Post your results to the Whiteboard.
Mobility
Don’t forget! This Saturday, Kip For Cure!:
https://www.facebook.com/events/593048780837792/Atarim
Sign Up Now on Mindbody!
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Atarim
3xmax
1arm chinups/archer/strict chinups/negatives/supine row (by ability)
Use difficulty that allows 3-5 reps
then
Metcon:
1200m run
40 situps
40 airsquat
40 pushups
800m run
Dizingoff
Strength:
3xmax
1arm chinups/archer/strict chinups/negatives/supine row (by ability)
use difficulty that allows 3-5 reps
then
Metcon:
100KBS for time
EMOM 3 BMU/C2B
Post your results to the Whiteboard.
Atarim
Don’t forget! This Saturday, Kip For Cure!:
https://www.facebook.com/events/593048780837792/Atarim
Sign Up Now on Mindbody!
50 broomstick Shoulder pass through
25 Over head squat WITH 20kg
BARBELL
Laccrosse ball routine:
Strength:
Bench press
0-1:
2xwarmup
3×5 with weight from elements
2-6:
2xwarmup
3×5 add 2.5 kg from last week
6+:
2xwarmup
1x5x75%
1x3x85%
1xMAXx95%
Technique:
Hang clean
Metcon:
15-10-5
Hang clean 70/50
Clapping pushup
Dizengoff
Strength:
Bench press
0-1:
2xwarmup
3×5 with weight from elements
2-6:
2xwarmup
3×5 add 2.5 kg from last week
6+:
2xwarmup
1x5x75%
1x3x85%
1xMAXx95%
Metcon:
Partner Wod i go u go
50 wallball
50 strict chinups
50 goblet squat
50 ring dips
50 HSPU
May be performed in any order
Post your scores to the Whiteboard.
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