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Workout Of The Day
/ אימון יומי /

Row 3 X300m
Rest 3min


Conditioning
21-15-9
Back Squat 60/90kg
Push Ups
Double Unders

Skills & Strength
Pull Ups 
*find max weighted 1 rep
**Between 2 sets max Reps Ring Dips 


Conditioning
AMRAP 8 min 
8 DL 
12 GHD Sit Up 
16 Box Jump 


Bonus - 700m Row

Skills 
Clean & Jerk 


Heavy Day
Find You RM1
Clean (15min) in Pair
E3MOM 4/3/2/1/1
Jerk (15min) in Pair
E3MOM 4/3/2/1/1


Tabata in Pair 
Medicine Ball Plank


Endurance 18:00 / 19:00

Part 1
EMOM 10Min
100M Sprint

Part 2
AMRAP 15Min
20 Pull Ups
20 KTB Swing
20 Jumping Lunges
20 GHD Sit Up
20 Push Up

Strength 

4 Round
3 Snatch Pull
2 Hang Snatch
1 Snatch Balance


Conditioning

10 Round
10 Pull Ups
100M Run
10 Burpees
100M Run

*1Min Rest Between Round*

Strength 
Bench Press 15/12/9/6/3/1
Rest As Needed


Conditioning 
7 Rounds For Time
5 Strict Toes To Bar
10 Back Extension 
15 Goblet Squat 8/16kg


Endurance 20:00 / 21:00

5 Round

15 Pick Up
200M Run
15 K2E
15 Cal Row
15 GHD B.Ext
*Rest 1Min*

Skills
HandStand PU10min

Strength 
Thrusters 15/12/9/6/3
Rest As Needed


Conditioning 
3 Rounds For Time
21 Sumo DedLift HP
15 Sit Ups
9 HSPU

Conditioning 
Team Of 2
I Go You Go
AMRAP 18min
From 00:00-10:00
2-4-6-8-10-12...
Box Jump Over
Push Press 40/60kg
Then from 10:00 - 18:00
3 Front Squat 60/80kg


Tabata 
Side Plank