Atarim
Strength
Conventional deadlift
0-1 month training experience: sets of 5 with weight from elements
1-6: 5×5 (add 2.5kg from last week)
6+ : deload week
1x5x60%
1x5x65%
1x5x70%
then
Metcon
5 RFT
10 KB swing
10 situps
10 KB lunge
10 pullups
Intermediate WOD
Special 15.4 Skill work
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Quickie WOD
5 rds for time:
400m run
25 TTB
Atarim
“Elizabeth”
21-15-9 reps, for time:
Clean (135 lbs)
Ring Dips
Here is some motivation for ya all!!
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Atarim
Strength
shoulder press
0-1 month training experience: sets of 5 with weight from elements
1-6: 5×5 (add 2.5kg from last week)
6+ : deload week
1x5x60%
1x5x65%
1x5x70%
then
Metcon
100 HSPU for time/150 HRPU
EMOM:
4-6 pistols
Competitors WOD
5×3 Hang squat clean.
then
MetCon
21-15-9 reps of
Front squats 60/40 kg
HSPU
Dizengoff
Technique
Handstand walking
then
Metcon
for time:
100 airsquat
400m run
80situps
400m run
60 ring pushups
400m run
20 pullups
400m run
100 DU
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Quickie WOD
20min AMRAP
3 burpee
5 box jump
7 pushups
9 TTB
Atarim
Technique
Snatch
then
Metcon
FOR QUALITY:
EMOM 16
even – 3 squat snatch
Odd- 8 chinup
Dizengoff
Adi’s class !!
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Atarim
Strength:
Front squat:
0-1 month training experience: establish 5RM / sets of 5 @ 85%
1-6: 5×5 (add 2.5kg from last week)
6+ : deload week
1x5x60%
1x5x65%
1x5x70%
Conditioning:
3 Rds for reps
min1 – jumping chinups
min2 – thrusters 40/25
min3 – box jumps
Dizengoff
Technique:
RMU
Metcon:
15-10-5
RMU*
pistolsx2
Boxjump
*scaling is x2 chinup
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Morning Quickie
3rounds
min1 – KB swing
min2 – burpees
min3 – goblet squat
min4 -supine rows
min5 – situps
Atarim
Technique:
Floor press
Strength:
Floor press
0-1 month training experience: establish 5RM / sets of 5 @ 85%
1-6: 5×5 (add 2.5kg from last week)
6+ : deload week
1x5x60%
1x5x65%
1x5x70%
Metcon:
15 min amrap:
10 1 arm pushups on rings
10 HSPU
200m run
Dizengoff
technique:
kipping pullup
Metcon:
15 min amrap:
10 1 arm pushups on rings
10 pullup
200m run
Intermediate
Open 15.3
14 min AMRAP of:
7 RMU
50 Wall Balls
100 DU
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Workout of the Day
Workout 15.3
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders
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Atarim
Strength
deadlift
0-1 – sets of 5 with weight from elements
1-6 – 3×5 (add 2.5kg from last week)
6+ – 1x5x75%
1x3x85%
1xMAXx95%
then
Metcon
12 min amrap:
ME KB swing AHAP
15 HRPU
Intermediate WOD
Skill for 15.3
then
then 1k run.
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Quickie WOD
Wod:
3 Rds for time:
3 times up stairs
30 box jump
30 situps
30 goblet squat
30 DU
Atarim
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*partition pullups,pushups and squats any way you want. If you’ve got a twenty pound vest or body armor, wear it.
*SCALE if this your first time doing murph
*come in early to perform tomorrows deadlifts. take tomorrow off
*DO NOT RIP YOUR HANDS!
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Atarim
Strength
Shoulder press
0-1 – sets of 5 with weight from elements
1-6 – 3×5 (add 2.5kg from last week)
6+ – 1x5x75%
1x3x85%
1xMAXx95%
then
Metcon
15 min amrap
7 pushpress 60kg
200m run
Competitors WOD
10 min 60/40 kg thruster ladder
1st min 1 rep
2nd min 2 reps
3rd min 3 reps
then
CASHOUT 200 DU+1k run.
Dizengoff
Strength
i go u go
50 strict HSPU
then
Metcon
2 rounds for time:
20 Wallball
20 pushup
20 pullup
20 TTB
20 pistols
20 wide grip ring row
perform 10 diamond pushups between each movement
Post your results to the Whiteboard.