WOD 19/7/15

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Don’t forget! This Saturday, Kip For Cure!:

https://www.facebook.com/events/593048780837792/

Sign Up Now on Mindbody!

 

Atarim

Strength:
Backsquat

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%

Partner WOD

i go u go

P-1 farmer carry 100m

P-2 Amrap backsquat @ 70% of 1RM (85% of 5rm)

 

Dizengoff
Strength:
Backsquat

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:
12 min AMRAP
10 Walking lunge 24/26
7 Diamond pushups
5 tuck jumps

Post your scores to the Whiteboard.

WOD 18/7/15

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Workout of the Day
50 broomstick Shoulder pass through

25 Over head squat WITH 20kg
BARBELL

Laccrosse ball routine:

open gym:

complete missed Strength:
-backsquat (sunday)
-benchpress (monday)
-pullups (tuesday)
-lunges (wednesday)
-chinups (thursday)
-shoulder press (friday)

practice the monthly skills:
-Overhead squats
-ping handstand pushups
-kipping pullups

Recommended Metcon:
test run the “KIP For Cure” WOD:

7 min AMRAP:
7 pullup
5 HSPU
3 OHS 40/25

 

Intermediate
Independent part.
Hip+Overhead mobility.

 
Establish 1RM Skwaat.
Rest as needed and then establish 10 RM deadlift.

Class 18:00.
Snatch practice 10 min
MetCon:

 

13.1 OPEN.
17 min AMRAP.
40 Burpee
30 snatches at 35/20kg
30 Burpee
30 snatches at 60/35 kg
20 Burpee
30 snatches at 75/45 kg
10 Burpee
AMRAP Snatches at 95/55 kg

Post your scores to the Whiteboard.

Post your scores to the Whiteboard.

WOD 17/7/15

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Mobility

50 broomstick Shoulder pass through

25 Over head squat WITH 20kg
BARBELL

Laccrosse ball routine:

Atarim

Shoulder press

Strength: shoulder press

0-1: 5×5
with weight from elements

1-6:
5×5 add 2.5kg from last week

6+: 1x3x80%
1x3x85%
1x3x95%

5x10x50% (time permitting)
then

Metcon:
Partner WOD

P-1: plank

P-2: AMRAP
5 OHS 60/40
5 burpees
7 hollow rocks

 

Dizengoff

Strength: shoulder press

0-1: 5×5
with weight from elements

1-6:
5×5 add 2.5kg from last week

6+: 1x3x80%
1x3x85%
1x3x95%

5x10x50% (time permitting)
then

Metcon:
100 HSPU (kipping)

EMOM
3 burpees

Post your results to the Whiteboard.

WOD 16/7/15

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Mobility

50 broomstick Shoulder pass through

25 Over head squat WITH 20kg
BARBELL

Laccrosse ball routine:

Atarim

“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups

 

Dizengoff

Strength:
Complete missed lifts from past week

if none missed, perform 5 sets of weighted planks
then

Metcon:

3 RFT
30 KBSwing
15 pullups

Post your results to the Whiteboard.

WOD 15/7/15

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Mobility

50 broomstick Shoulder pass through

25 Over head squat WITH 20kg
BARBELL

Laccrosse ball routine:

Atarim

Barbell Lunge

0-1: 5×5+5
with weight from elements

1+: 5×5+5 add 2.5kg from last week
then

Technique:

Hang power snatch
then

Metcon:

For QUALITY!
EMOM 12 3-5 HPS 50/35
(competitors/OLY perform full snatch)

 

Dizengoff

Barbell Lunge

0-1: 5×5+5
with weight from elements

1+: 5×5+5 add 2.5kg from last week
then

Metcon:
21*15*9
HSPU
OHS 30/20
*row 200m between each round

Post your results to the Whiteboard.

WOD 14/7/15

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Mobility

50 broomstick Shoulder pass through

25 Over head squat WITH 20kg
BARBELL

Laccrosse ball routine:

Atarim

Strength:
5xMAX
1 arm chinup/archer/strict
then

Metcon:
3 RFT
200m sandbag run

Then 3 rds of:

3 bar muscle up
5 HSPU
7 clapping pushup

 

Dizengoff

Strength:
Establish 1 RM strict ring muscle up / weighted chinup
then

Metcon:
10-1,9-2,8-3..

Strict chinup
Strict TTB

perform 3 burpees between each round

Post your results to the Whiteboard.

WOD 13/7/15

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Atarim

 
Strength (15 min):
Benchpress

0-1: 5×5
with weight from elements

1-6:
5×5 add 2.5kg from last week

6+: 1x3x80%
1x3x85%
1x3x95%

5x10x50% (time permitting)

Metcon:
9 min AMRAP

7 pushpres 60 kg
14 pistols
21 DU

 

Dizengoff

 
Strength (15 min):
Benchpress

0-1: 5×5
with weight from elements

1-6:
5×5 add 2.5kg from last week

6+: 1x3x80%
1x3x85%
1x3x95%

5x10x50% (time permitting)

Metcon:
3 RFT

5 Wall Walks
10 Wallballs
15 ring dips/pushups

Post your scores to the Whiteboard.

WOD 12/7/15

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Atarim
Strength (15 min):
Backsquat
0-1: 5×5
with weight from elements

1-6:
5×5 add 2.5kg from last week

6+: 1x3x80%
1x3x85%
1x3x95%

5x10x50% (time permitting)

 
Metcon:
i go u go:
40 thrusters 40/25
40 KB swing
40 HPC
40 HSPU

 

Dizengoff

 
Strength (15 min):
Backsquat
0-1: 5×5
with weight from elements

1-6:
5×5 add 2.5kg from last week

6+: 1x3x80%
1x3x85%
1x3x95%

Metcon:

 
i go u go:
50 box jump
100 DU
100 KB swing
100 pushups
50 airsquats

Post your scores to the Whiteboard.

WOD 11/7/15

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Workout of the Day

50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:

Open gym:

work on technique:
OHS, kipping pullups, kipping HSP, olympic lifts

strength: complete missed lifts -squat,press, benchpress &lunges also get some weightd pullups in

ask the coach to recommend a Metcon for you, or use this opportunity to do a test run for the kip for cure event

 

Intermediate WOD:
Independent part:
Hip mibility+Overhead.

Back pause (3sec)squat 5x3x70% (Speed on the way up)

Deadlift 5x10x65%
Class: 18:00.
10 min to establish max reps with bodyweight (use rack if needed), *Scale to 0.75/0.5 BW.

MetCon:9 min AMRAP
15 Box jumps 60/50cm
10 toes to bar
5 Power snatch 50/35 kg.
(40/25kg)

Post your scores to the Whiteboard.

WOD 10/7/15

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Independant Warmup

50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:

Atarim

Strength:
Shoulder press

(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then

Metcon:

Partner Wod:

12 minutes

P-1 run stairs with heavy sandbag on shoulder

P2 – AMRAP
7 HSPU
21 Airsquats

Intermediate

Independent part Shoulder mobility warm up.
then

Class 10:00.

EMOM For 12 min :
– Even min 3 legless rope climbs
– Odd min 5 bupree broad jumps
then

“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (2 pood)

Dizengoff

Strength:
Shoulder press

(15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
then

Technique:

Kipping HSPU

Post your results to the Whiteboard.