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Workout Of The Day
/ אימון יומי /

Strength 
On the 2:00 X 6 times
5 Clusters 
5 Strict C2B


Conditioning 
AMRAP 12min 
10 Med Ball Push Up
15 Med Ball Clean 
20 Med Ball Sit Up 
200m Med Ball Run 


Core
4 Round
10  GHD Back Ex

Strength 
DL 15/12/9/6/6


Conditioning 
21 GHD Sit Up
15 Pull Up
9 OH Squat
-400m Run-
9 OH Squat 
15 Pull Up 
21 GHD Sit Up
-400m Run-

 
 

Strength 
EMOM 4min 
5 Clean Pull 

*Rest 2min and start*

EMOM 4min
4 Hang Power Clean 

*Rest 2min and start*

EMOM 4min 
3 Power Clean


Conditioning
4 Round  
30 DU 
20 Russian Twist 
10 Pick Up 

Part 1 
4 Round Not For Time: 
5 Strict HSPU 
5 Muscle UP 


Part 2 
For Time:
100m OH Walking Lunges 
*Every Stop 5 Burpees 


Part 3 
Tabata Side Plank 


Endurance 18:00 / 19:00

Part 1 

EMOM 10Min
100M Run + 5 Toes To Bar


Part 2

21 - 15 - 9
Wall Ball
Push Up

50 Double Unders

15 - 9 - 6
KTB Sumo DL HP
V- Sit Up

50 Double Unders

9 - 6 - 3
Burpees
Muscle Ups

Strength 
Bench press 15/12/9/6


Conditioning
For time  
15 C&J
400m Run
10 C&J
300m Run
5 C&J
200m Run


Bonus
50 GHD Sit Strength 

Strength 
Back Squat - 15/12/9/6/6
Plank 45sec Between 2 Sets


Conditioning 
For Time 
75 Wall Ball 
*On the min From the 0:00 - 5 Pull Up

-Rest 2 min -

400m Run
75 HR Push Up 

Strength 
Power Clean 12/10/8/6


Conditioning 
5min AMRAP
40 Double Unders
5 Hand Stand Push Ups

2min Rest

5min AMRAP
100m Run
10 GHD Sit Ups

2min Rest

5min AMRAP
5 Burpees over the plate
15 Pick Ups


Endurance 20:00 / 21:00

For Time

Cash In : 25 Burpees

30 Pull Ups
30 KTB Sumo DL HP
30 DB Snatch
30 Toes To Bar
30 Sqaut Jump

-- Rest 1 Min --

50 Sit Up
40 Squat
30 Push Ups
20 Pull Ups
10 Hand Stand Push Up

Cash Out : 25 Burpees