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Workout Of The Day
/ אימון יומי /

Skills 20min
DeadLift \ Hang Power Clean \ Push Jerk 


Hero WOD - "DT" 
5 Rounds For Time
12 DeadLift 
9 Hang Power Clean
6 Push Jerk

♀ 50kg \ ♂ 70kg

Good Times for “DT”
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <5 minutes


Tabata Plank

Strength 
5 Super Set 
5 DL 
8 Strict C2B/Pull Up


Conditioning 
5min AMRAP 
10 Sumo DL HP 
5 Burpees Box Jump
*Rest 2 min*
5min AMRAP 
10 Goblet Squat 
5 Burpees Box Jump 
*Rest 2 min* 
10 GHD Sit Up 
5 Burpees Box Jump

Strength 
E3MOM 15min
5 Snatch Pull


Conditioning 
"Helen"
3 Rounds For Time:
400m Run
21 KTB Swings 24/32kg
12 Pull Ups

Strength
5 Round
Clean Complex 
3 Clean Pull 
3 Power Clean 
3 Hang Squat Clean
*Rest as needed

Conditioning - 4 Round For time 
30 DU 
30 sec Hand Stand
30 DU 
30 sec L-sit
30 DU 
30 sec GHD Hold Back ex
30 DU
30 sec Hold Goblet Squat 

Strength 
Split Jerk 5/4/3/2/1
*Rest As Needed
*Increasing Weight each Round


Conditioning 
AMRAP in 6min
8 Pull Ups
8 One Arm Thrusters 

rest 3min
3 Rounds For Time
400m Run
8 Toes To bar


Endurance 18:00 / 19:00

Part 1
For Time 

20 Burpees
40 KTB Swing
60 Sit Up
80 Air Squat
60 Sit Up
40 KTB Swing 
20 Burpees

Part 2
5 Round
200M Run
40 Double Unders
*Rest As Need*

Strength 
Front Rack Lunges 14/10/6/2
*Rest As Needed
*Increasing Weight each Round


Conditioning 
For Time:
800m Run
60 Double Unders
40 Sit Ups
20 Wall Ball
10 DeadLift 70/100kg
20 Wall Ball
40 Sit Ups
60 Double Unders
800m Run

Strength - EMOM 10 min 
ODD : 5 Cluster
EVEN : Rest 


Conditioning 
AMRAP 20 min - Team Of 2 
20 Burpees Over Partner Plank 
20 Wall Ball 
20 Pull Up 
400m Run 
*Partner Work Together