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Workout Of The Day
/ אימון יומי /

Strength - 6 Round 
5 Curtis p 
30 DU
Rest 2:00 min 

Conditioning - AMRAP 20
30 Overhead Squats 
30 Box Jumps 
30 Toes to Bar
30/21 Calorie Row (Or 400m Run)

Strength 
Bench Press 10/8/6/3/3/3
Rest 1-3min 


Conditioning 
AMRAP 7min 
5 Muscle Snatch 
5 Box Jump
5 Strict Toes To Bar  
Rest 3min 


3 Rounds For Time 
8 Strict Pull Ups
10 GHD / V - Sits


ENDURANCE 20:00 / 21:00
4 Rounds For Time 
10 Burpees 
15 Pull Ups 
20 Wall Ball
25 Sit Ups 


Tabata 
KTB Swings / Jumping Lunges

Strength - DL
10/8/6/3/3/3

Conditioning - EMOM 12
min 1 - 5 Clean Squat 
min 2 - 20 Jumping Lunges 
min 3 - 5 Muscle Up 
min 4 - 20 HR Push Up 

Core - TABATA 
V-Sit / Hold V-Sit 

Strength 
Split Jerk 8/6/3/3/3/3


Conditioning 
4 Rounds 
21 KTB Swings 
15 Sit Ups
9 Ring Dips 


Core 
1min  - L-Sit

Strength 
OverHead Squat 10/8/6/6/6/4


Conditioning 
AMRAP 16min
3/6/9/12/15/18...
Power Clean
Pull Ups
30sec Plank

Strength 
Back Squat 10/8/7/6/5/4
Rest 1-3min


Conditioning 
3 Round For Time
15 Push ups 
15 Knees To Elbow
15 Double Unders 
15 Hang Snatch (25/40kg)


Core 
Tabata Side Plank


Endurance 19:00

Part 1
400m Run + 10 Pull ups ×3
Rest 3min


Part 2
AMRAP 15 min
20 Wall Ball
20 Sit Ups
20 KTB Swings
20sec L-Sit

Conditioning 
21-15-9 
Thrusters (25/40kg)
Burpee Over The Bar

Rest 3min


21-15-9 
DeadLift (40/80kg)
Air Squat

Rest 3min 


1min HandStand Hold

Rest 3min


For Time 
100 Wall Ball (5/9kg)
400m Run