Pre-workout Mobility

Foam roll

50 Shoulder pass through

25 barbell OHS

25 Sotts press

25 Wide row Barbell

25 scapula pushups

 

Weekly challenge

Perfect Plank

0-1: accumulate 15 Min Total

2-6: accumulate 28 Min

6+: accumulate 35 minutes, in sets of no less than 1:30 minutes

Competitors: 10 Min L-Sit (sets of no less than 20 sec)

 

Atarim

Strength

Squat

0-1: (Backsquat) 5×5 weight from elements

2-6: Front squat 5×5 add 2.5 from last week

6+: Front squat
1x5x75%
1x3x85%
1xMAXx95%
3x5x75%
then

Metcon

15 min amrap

12 Ground to overhead 25/15
10 Wallball

200m Run

Bring sunscreen, this will be done down on the tayelet

 

Odd Object training

Warmup

Tug of war

Strength:

Banded sprints

Power WOD:

1 min work 30 sec rest

2 rds

1) Landmine pushpress
2) Fatgrip Deadlift
3) ME Legless rope climb

 

Intermediate WOD

Join OLY LIFTING !!

 

Dizengoff – Morning

Strength 15 Min

Squat:

0-1: (Backsquat) 5×5 weight from elements

2-6: Front squat 5×5 add 2.5 from last week

6+: Front squat
1x5x75%
1x3x85%
1xMAXx95%
3x5x75%
then

Technique

(time permitting) split jerks
then

Metcon

9min AMRAP

10m arm KB overhead walking lunge

5 KB goblet squat

10m walk back

5 burpees

Post your results to the Whiteboard.