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Workout Of The Day
/ אימון יומי /

Strength - Front Squat 
15 min to find RM3 

Conditioning  
5 Round (2 min Work, 1 min Rest)
15 Wall Ball 
10 Cal Row 
Max Reps Clean & Jerk

Core 
Tabata L-Sit 

Strength 
EMOM: 10min
Odd: Thrusters
Even: Muscle Ups
5reps-30kg /4reps-40kg /3reps-50kg /2reps-60kg /1rep-70kg Thrusters
3reps /4reps /5reps /6reps /7reps Muscle Ups


Conditioning 
5 Round for Time:
19 Lunges
19 Back Extension 
19 Push Ups


Endurance 18:00/19:00

AMRAP 10Min
20 Burpees Wall Ball
20 Medicine Ball Clean

--- Rest 2Min ---

AMRAP 10Min
20 KTB Swings
20 KTB Sumo DL HP

--- Rest 2Min ---

Amrap 10Min
20 ABMAT Sit Up 
20 Knee To Elbow

Cash Out : 400M Row 

Warm Up - 2 Round
44 Single Under
22 Bear Walk
22 Farmer Walk

Strength - Curtis P
10/8/4/4/4/4
Rest 1-3 min

Conditioning
Part 1
20 Goblet Squat
15 Pull Ups
9 HSPU

*rest 3 min

Part 2
20 Goblet Squat
15 Pull Ups
9 Ring Dips

*rest 3 min

Part 3
20 DL
15 Power Clean
9 Push Press

Strength - Bench Press 
10/8/6/4/2
2/4/6/8/10 
Rest 1 min 

Conditioning - 6 Round 
10 OH Squat 
20sec Side Plank 
10 Power Snatch 
20sec Side Plank

Core - 3 Round 
10 Back Ex + Hold 15sec Static 


Endurance 20:00/21:00

AMRAP 30Min

30 OH Lunges

30m Farm Walk

30 Sit Up

30m Farm Walk

30 Pick Up

30m Farm Walk 

Strength - Deficit DL 
10/8/6/6/4/4 
Rest 1-3 min 

Conditioning - For Time 
10 to 1 Thrusters 
1 to 10 T2B 
*E2MOM 3 Burpees 

Cardio - 5 Round Not for Time 
200m Run/Row/Bike 
*rest as needed 

Strength 
Back Squat 15/12/9/6/3
Rest 1-3min


Conditioning 
For Time:
200 Double Unders
3 Rounds
27 Push Ups 
18 OverHead Lunges
9 Burpees
---
200 Double Unders

Strength - EMOM 6 min 
3 Shoulder Press 
3 Push Press
3 Push Jerk


Conditioning - For Time 
21 Pull Ups, 200m Run 
21 KTB Swing, 200m Run 
15 Pull Ups, 200m Run 
15 KTB Swing, 200m Run 
9 Pull Ups, 200m Run 
9 KTB Swing, 200m Run 


Core - 3 Round 
10 GHD Sit Up + 10 Sec Static