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פאוורבילדינג 030725

Warm-Up 3 Rounds: 10 Cat cow 10 Banded Pull-Aparts 10 DB Goblet Squats Main Set (Upper Focus – Superset Style) 4 Sets: 12–15 Incline DB Press (tempo 2-1-2) 15–20 Banded Lateral Raises Rest 60 sec Main Set (Lower Focus – Quad/Glute Pump) 3 Sets: 15 DB Front-Foot Elevated Split Squats (each leg) 20 Hip Thrusts with Pause at Top Rest 90 sec Accessory Core & Arms Finisher 2 Rounds For Quality: 20 Hanging Knee Raises 15 DB Concentration Curls 20 Seated DB Overhead Triceps Extensions Cool Down (Optional) 1–2 min Couch Stretch each side 1 min Foam Roll Upper Back

קרוספיט 030725

Warm‑Up: 2 Rounds: 10 Sumo Good Mornings 10 Scap. Pull-Ups 20 Second Side Plank (Each Side) Strength: E2.5MOM X 5 Sets Sumo Deadlift 5-5-5-5-5+ 55%-65%-70%-75%-80% *8‑10 Single Arm Arnold's Press (Each) after Each Set *Next Week: 5's Again! Metcon: 13Min AMRAP 10 DB's Hang Power Cleans 22.5/15 12 Toes‑to‑Bar 30 DU 100 m Run Cash‑Out: 3 Rounds (Each) P1: 30 Seconds KB's Front Rack Hold (32/24) P2: 30 Seconds Hollow Hold

קרוספיט 040725

Warm‑Up: 3 Rounds: 10 Cal Row 10 R. Lunges 10 Sit-Ups Metcon: For Time Buy In: 2000/1400 m Row Into 5 Rounds: 20 Goblet Squats 24/16 20 V-Ups 20 Push‑Ups Into: 400 m Farmers Carry (2×24/16)

קרוספיט 050725

Warm‑Up: 2 Rounds: 200 m Run 10 Ring Rows 10 Wall Squats Metcon In Pairs 32Min AMRAP – I‑Go‑You‑Go (Per Exercise) 10 Wall Balls 9/6 10 Toes‑to‑Bar 10 KBS 24/16 200 m Run

קרוספיט 060725

Warm‑Up: 200 m Run Then 2 Rounds: 10 Cossack;'s Squats 10 Thor. Rotations Strength: E2.5MOM X 5 Sets Front Squat 5-5-5-5-5+ 55%-65%-70%-75%-80% *20 Seconds of Pallof Hold (Each Side) After Each Set Metcon: 12Min AMRAP 10 DB's R.Lunges 22.5/15 12 Sit‑Ups 100 m Run

הנפות אולימפיות 060725

Warm-Up: 2 Rounds: 10 PVC Pass-Throughs 5 Hang Muscle Snatch 5 Overhead Squat + Pause in Bottom Build-Up: Full Snatch 3×2 @ 75% 2×2 @ 80% Complex: 3 Sets: 1 Snatch Pull+ 3 Snatch Accessory: 3×15 Weighted Sit-Ups 3×5 Bulgarian Split Squats (each leg)

אינטנס 070725

EMOM 30 (45 sec work 15 rest) 1. 12/9 Cal Bike 2. 10 DB Box Step Overs (2x15/10 kg) 3. 15 Sit-Ups 4. 12 Dumbbell Hang Power Cleans (2x15/10 kg) 5. 8 Burpees 6. Rest

קרוספיט 070725

Warm‑Up: 3 Rounds: 10 Cal Bike 10 Squat Reach Sky 10 Sh. Taps Skill: DU Practice! Then: 8Min EMOM Odd: 30‑60 Double‑Unders Even: 8-12 Goblet Squats (24/16) Metcon: For Time 21‑15‑9 Wall Balls 9/6 Push‑Ups 30 Double‑Unders after each round Cash‑Out: 3Min AMRAP P1: 15 DB's Thrusters 15/10 P2: Plank Hold Switch After P1 Finishes Thrusters

קרוספיט 080725

Warm‑Up: 2 Rounds: 5 Inchworm Push-Ups 10 Scap Push-Ups 10 Banded Lat Pull‑Downs Strength E2MOM X 5 Sets Press 5-5-5-5-5+ 55%-65%-70%-75%-80% Metcon: 14Min AMRAP 10 Box Jump Overs 60/50 12 Sit‑Ups 14 Cal Bike

קרוספיט 090725

Warm‑Up: 3 Rounds: 10 PVC Sh. Dislocates 10 Cat‑Cows 10 Air Squats Skill: E2MOM X 6 Sets 2 Hang Snatch High Pulls + 1 Hang Power Snatch (Start With PVC/Empty BB if New to it) Metcon: 13Min AMRAP 16 KBS 24/16 12 Goblet Lunges 24/16 6 Burpees Over KB

קרוספיט 100725

Warm‑Up: 2 Rounds: 10 Sumo Good Mornings 10 Scap. Pull-Ups 20 Second Side Plank (Each Side) Strength: E2.5MOM X 5 Sets Sumo Deadlift 5-5-5-5-5+ 55%-65%-70%-75%-80% *8‑10 Single Arm Arnold's Press (Each) after Each Set Metcon: 11Min For Time Buy‑In 40 DU Into 3 Rounds: 10 DB's Thrusters 22.5/15 12 T2B 14 Sit‑Ups Cash‑Out: 3 Rounds (Each) P1: 30 Seconds Russian Twists P2: 30 Seconds Wall Sit

פאוורבילדינג 100725

Warm-Up 2 Rounds: 10 Banded External Rotations 8 Tempo Goblet Squats (3 sec down) 10 Deadbugs Main Set (Push Focus – Giant Set) 3 Sets: 10–12 DB Arnold Press 15 Banded Push-Ups 15–20 DB Lateral Raises Rest 90 sec Main Set (Posterior Chain – Tempo Block) 3 Sets: 10 DB Romanian Deadlift (3 sec eccentric) 12–15 Glute Bridges with 2 sec squeeze at top 20 Banded Hamstring Curls Rest 90 sec Accessory Core & Arms Finisher 3 Sets For Quality: 12–15 Zottman Curls 12 Seated DB Overhead Triceps Extensions 30 sec Side Plank (each side) Cool Down (Optional) 90 sec Standing Forward Fold 1 min per side Pigeon Stretch

קרוספיט 110725

Warm‑Up: 3 Rounds: 10 Toe Touches 10 R. Lunges 10 Sit-Ups Metcon: 18Min AMRAP (Part 1) 10 DB Alt. Hang Snatch  22.5/15 10 Sit‑Ups 10 Box Step‑Overs 60/50 Rest 5Min 12Min AMRAP (Part 2) 8 Burpees 12 Wall Balls 9/6 12 KBS 24/16

קרוספיט 120725

Warm‑Up: 3 Rounds: 15 Cal Row 10 Pause Air Squats 20 Jumping Jacks Metcon Partner Chipper For Time (Split Anyhow) 120 Cal Row 100 Alt DB Snatch 22.5/15 80 Box Jump Overs 60/50 60 Goblet Squats 24/16 40 Push‑Ups 20 Burpees (Synchro) *100 m Run together after each movement

הנפות אולימפיות 130725

Warm-Up: 2 Rounds: 5 Elbow Rotations in Front Rack 5 Clean Pulls + Shrug 5 Tall Jerks Build-Up: Clean & Jerk 2×2 @ 80% 2×1 @ 85% Complex: 3 Sets: 2 Clean + 1 Front Squat + 1 Split Jerk Accessory: 3×5 Front Squats (controlled tempo) 3×1 min Weighted Planks

קרוספיט 130725

Warm‑Up: 200 m Run Then 2 Rounds: 10 Cossack;'s Squats 10 Thor. Rotations Strength: E2.5MOM X 5 Sets Front Squat 3-3-3-3-3+ 60%-70%-75%-80%-85% *20 Seconds of Pallof Hold (Each Side) After Each Set Metcon: 13Min AMRAP 10 Wall Balls 9/6 12 Sit‑Ups 14 Cal Row

אינטנס 140725

30-Min AMRAP 2-4-6-8-10… Alt. Dumbbell Snatch (17.5/12.5 kg) Box Jumps Hanging Knee Raises or V-Ups *After every full round: Run 200m or 600m Bike

קרוספיט 140725

Warm‑Up: 3 Rounds: 10 Cal Bike 10 Squat Reach Sky 10 Sh. Taps Skill: DU Practice! Then: 8Min EMOM Odd: 30‑60 Double‑Unders Even: 8-12 Goblet Squats (24/16) Metcon: For Time 21‑15‑9 Push‑Ups Box Jump Overs 60/50 50 DU/100 SU Cash‑Out: 3 Rounds (Each) P1: 15 DB's Front Squats 15/10 P2: Plank Hold Switch After P1 Finishes Squats

קרוספיט 150725

Warm‑Up: 2 Rounds: 5 Inchworm Push-Ups 10 Scap Push-Ups 10 Banded Lat Pull‑Downs Strength E2MOM X 5 Sets Press 3-3-3-3-3+ 60%-70%-75%-80%-85% Metcon: 14Min AMRAP 10 Goblet Lunges 24/16 12 Box Step‑Overs 60/50 14 Sit‑Ups 200m Run

קרוספיט 160725

Warm‑Up: 3 Rounds: 10 PVC Sh. Dislocates 10 Cat‑Cows 10 Air Squats Skill: E2MOM X 6 Sets 2 Hang Snatch High Pulls + 1 Hang Power Snatch (Start With PVC/Empty BB if New to it) Metcon: 15Min AMRAP 16 KBS 24/16 10 T2B 40 DU

פאוורבילדינג 170725

Warm-Up 2 Rounds: 10 Banded Face Pulls 8 Goblet Cossack Squats 10 Controlled Scapular Push-Ups Main Set (Back & Biceps – Superset Block) 4 Sets: 10–12 DB Bent Over Rows 12–15 Alternating DB Hammer Curls Rest 60–75 sec Main Set (Glutes & Quads – Controlled Tempo) 3 Sets: 15–20 DB Elevated Goblet Squat (2 sec pause at bottom) 12–15 Banded Glute Kickbacks (each leg) 20 Standing Calf Raises Rest 90 sec Accessory Core & Chest Finisher 2 Rounds For Quality: 12 DB Floor Press 20 Weighted Sit-Ups 20 sec Hollow Hold Cool Down (Optional) 1 min Chest Stretch on Wall 1 min Deep Lunge Stretch each side

קרוספיט 170725

Warm‑Up: 2 Rounds: 10 Sumo Good Mornings 10 Scap. Pull-Ups 20 Second Side Plank (Each Side) Strength: E2.5MOM X 5 Sets Sumo Deadlift 3-3-3-3-3+ 60%-70%-75%-80%-85% *8‑10 Single Arm Arnold's Press (Each) after Each Set Metcon: 12Min AMRAP 10 DB Alt Hang Power Clean 22.5/15 10 Sit‑Ups 100 m Run Cash‑Out: 3 Rounds (Each) P1: 30 Seconds KB's Front Rack Hold (32/24) P2: 30 Seconds Wall-Sit

קרוספיט 180725

Warm‑Up: 3 Rounds: 10 Toe Touches 10 R. Lunges 10 Sit-Ups Metcon: 35Min AMRAP 200 m Run 15 KBS 24/16 10 Goblet Lunges 24/16 10 DB Push Press 22.5/15 *Every 5 Minutes, Perform 10 Burpees

קרוספיט 190725

Warm‑Up: 2 Rounds: 200 m Run 10 Ring Rows 10 Wall Squats Metcon In Pairs 30Min AMRAP (Switch Every Movement) 10 Pull‑Ups 10 Wall Balls 9/6 10 DB Alt. Hang Power Clean 22.5/15 *200 m Run together every 2 Rounds

הנפות אולימפיות 200725

Warm-Up: 2 Rounds: 10 PVC Pass-Throughs 5 Snatch Balance 5 Snatch High Pulls 10 Scapular Push-Ups Build-Up: Full Snatch 2×1 @ 55-60% 2×1 @ 70% 2×1 @ 75% 2×1 @ 85% 1×1 @ 90-95% Accessory: 3×10 Good Mornings 3×10 Ring Rows

קרוספיט 200725

Warm‑Up: 200 m Run Then 2 Rounds: 10 Cossack;'s Squats 10 Thor. Rotations Strength: E2.5MOM X 5 Sets Front Squat 5-5-3-3-1+ 65%-75%-80%-85%-90% *20 Seconds of Pallof Hold (Each Side) After Each Set Metcon: 13Min AMRAP 10 Goblet Squats 24/16 12 Sit‑Ups 14 Box Jump Overs 60/50 200 m Run

אינטנס 210725

E4MOM X6 10 DB Power Snatches ( 25/17.5 kg) 15 Wall Balls (9/6 kg) 200m Run Max Cal Row in remaining time Score = Total Cals Rowed

קרוספיט 210725

Warm‑Up: 3 Rounds: 10 Cal Bike 10 Squat Reach Sky 10 Sh. Taps Skill: DU Practice! Then: 8Min EMOM Odd: 30‑60 Double‑Unders Even: 8-12 Goblet Squats (24/16) Metcon: For Time 21‑15‑9 KBS 24/16 Push‑Ups 200m Run Cash‑Out: 3 Rounds P1: 15 Goblet Squats 24/16 P2: Wall Sit Hold Switch When P1 Finishes Squats

קרוספיט 220725

Warm‑Up: 2 Rounds: 5 Inchworm Push-Ups 10 Scap Push-Ups 10 Banded Lat Pull‑Downs Strength E2MOM X 5 Sets Press 5-5-3-3-1+ 65%-75%-80%-85%-90% Metcon: 12Min AMRAP 12 Wall Balls 9/6 14 Cal Row 16 Sit‑Ups

קרוספיט 230725

Warm‑Up: 3 Rounds: 10 PVC Sh. Dislocates 10 Cat‑Cows 10 Air Squats Skill: E2MOM X 6 Sets 2 Hang Snatch High Pulls + 1 Hang Power Snatch (Start With PVC/Empty BB if New to it) Metcon: 16Min AMRAP 16 Goblet Lunges 24/16 12 Burpees 10 Ring Rows

פאוורבילדינג 240725

Warm-Up 2 Rounds: 10 Banded Pull-Aparts 10 Cat-Cow 30 sec Glute Bridge Hold Main Set (Shoulders & Chest – Drop Set Style) 3 Rounds: 12 DB Shoulder Press Drop weight, then 10–12 DB Lateral Raises Drop weight, then Max Banded Front Raises Rest 90 sec Main Set (Hamstrings & Glutes – Posterior Chain Focus) 3 Sets: 15 DB Stiff-Leg Deadlifts 15 Glute Bridges with 3 sec hold at top 20 Standing Banded Hamstring Curls Rest 90 sec Accessory Arms & Core Finisher 3 Sets For Quality: 15–20 Rope/Banded Triceps Pushdowns 12 DB Preacher Curls (use incline bench) 20 Russian Twists (weighted) Cool Down (Optional) 1 min per side Pigeon Stretch 1 min Lat Stretch over Foam Roller

קרוספיט 240725

Warm‑Up: 2 Rounds: 10 Sumo Good Mornings 10 Scap. Pull-Ups 20 Second Side Plank (Each Side) Strength: E2.5MOM X 5 Sets Sumo Deadlift 5-5-3-3-1+ 65%-75%-80%-85%-90% *8‑10 Single Arm Arnold's Press (Each) after Each Set Metcon: 11Min AMRAP 10 DB's Thrusters 22.5/15 10 T2B 10 Sit‑Ups 30 DU Cash‑Out: 3 Rounds (Each) P1: 30 Seconds Russian Twists P2: 30 Seconds Hollow Hold

קרוספיט 250725

Warm‑Up: 3 Rounds: 10 Toe Touches 10 R. Lunges 5 Inchworm Push-Ups Metcon #1: 14Min AMRAP 10 Push‑Ups 15 Sit‑Ups 20 Air Squats 5Min Rest Metcon #2: 14Min AMRAP 10 DB's Box Step‑Over 10 Burpees 200M Row

קרוספיט 260725

Warm‑Up: 3 Rounds: 200 m Jog 10 Wall Squats 10 Spiderman Lunges Metcon In Pairs For Time Buy-In 400 m Run Together Into: 4 Rounds: 20 KBS 24/16 20 T2B 20 Gob Squats 24/16 20 Box Jump OVers 60/50 Cash‑Out: 2X 200 m Sprint Relay (Each Partner)

הנפות אולימפיות 270725

Warm-Up: 2 Rounds: 5 Tall Cleans 5 Front Squat Hold Bottom (3sec pause) 5 Behind the Neck Jerks (bar only) Build-Up: Clean & Jerk 2×1 @ 55-60% 2×1 @ 70% 2×1 @ 75% 2×1 @ 85% 1×1 @ 90-95% Accessory: 3×5 Front Rack Lunges 3x15 DB Bent-Over

קרוספיט 270725

Warm‑Up: 200 m Run Then 2 Rounds: 10 Cossack;'s Squats 10 Thor. Rotations Strength: E2.5MOM X 5 Sets Front Squat 5X5 65% *20 Seconds of Pallof Hold (Each Side) After Each Set Metcon: 12Min AMRAP 10 DB's Box Step‑Over 22.5/15 12 Sit‑Ups 14 Cal Bike

אינטנס 280725

For Time : 100 Air Squats 80 Sit-Ups 60 Hand Release Push-Ups 40 Burpees 200m Run Cash out 2-3 Rounds 10 Biceps curl 10 Triceps ex.

קרוספיט 280725

Warm‑Up: 3 Rounds: 10 Cal Bike 10 Squat Reach Sky 10 Sh. Taps Skill: DU Practice! Then: 8Min EMOM Odd: 30‑60 Double‑Unders Even: 8-12 Goblet Squats (24/16) Metcon: 14Min AMRAP 10 Burpees 10 Pull-Ups 10 Box Jump Overs 60/50 Cash‑Out: 3Min AMRAP P1: 15 DB's Thrusters 15/10 P2: Plank Hold Swtch When P1 Finishes Thrusters

קרוספיט 290725

Warm‑Up: 2 Rounds: 5 Inchworm Push-Ups 10 Scap Push-Ups 10 Banded Lat Pull‑Downs Strength E2MOM X 5 Sets Press 5X5 65% Metcon: 13Min AMRAP 8 KB's Thrusters 24/16 12 Sit‑Ups 8 KB's Push-Press 12 Push-Ups

קרוספיט 300725

פאוורבילדינג 310725

Warm-Up 2 Rounds: 10 Band Pull-Aparts (palms up) 8 DB Tempo Split Squats (3 sec down, each leg) 10 Scapular Wall Slides Main Set (Chest & Triceps – Superset Focus) 4 Sets: 10–12 DB's Flat Bench Press 6-10 W. Pull ups Rest 60 sec Main Set (Glutes, Quads & Calves – Triple Set) 3 Sets: 15–20 DB Elevated Lunges 20 Standing DB Calf Raises (slow eccentric) Rest 90 sec Accessory (Back & Core Circuit) 2 Rounds: 12 DB Renegade Rows 15 Seated Banded Rows 20 Weighted Leg Raises 30 sec Forearm Plank Hold Cool Down (Optional) 1 min Lying Spinal Twist (each side) 1 min Standing Quad Stretch (each leg)

קרוספיט 310725

Warm‑Up: 2 Rounds: 10 Sumo Good Mornings 10 Scap. Pull-Ups 20 Second Side Plank (Each Side) Strength: E2.5MOM X 5 Sets Sumo Deadlift 5X5 65% *8‑10 Single Arm Arnold's Press (Each) after Each Set Metcon: 12Min For Time Buy‑In 100 DU Into: 3 Rounds: 10 DB Alt Hang Power Clean 22.5/15 10 T2B 10 Sit‑Ups Cash‑Out: 3 Rounds (Each) P1: 30 Seconds KB's Squat Hold (24/16) P2: 30 Seconds Max Sh. Taps

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