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Workout Of The Day
/ אימון יומי /

Warm Up 
2 Round 
30 Single Under 
10 Lunges 
30 Sec Hold Hand Stand 
30 Sec Hold Plank 
30 Sec Hold Superman
30 Sec Hold Deep Squat


 Strength 
5 Round
5 One Arm Shoulder Press (5 reps for 1 hand)
1 min Rest 


Conditioning 
AMRAP 18min 
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees

Warm Up 
2 Round 
5 Roll Up
10 Around The World (5/5)
10 Air Squat 
10 Sit Up 

Static Warm Up
2 Round  
30 Sec Hold Hand Stand 
30 sec Up & Down plank
30 Sec Hold Superman 
30 Sec Hold Squat 


Conditioning 
6 min AMRAP
3/6/9/12/15...ETC 3 Reps 
Pick Up (GTOH)
Inch Worm
Rest 3 min

6 min AMRAP
3/6/9/12/15...ETC 3 Reps
Pick Up
Push Up
Rest 3 min

6 min AMRAP
3/6/9/12/15... ETC 3 Reps
Pick Up
Wall Walk


Core 
TABATA - Side Plank 


Warm Up 
4 Round
30 Jumping Jacks 
8 side to side squats
8 squat jumps
8 push ups
4 burpees

*מתיחות ומוביליטי לספרינטים*


Conditioning 
EMOM 20min 
ODD : 100m Run 
EVEN : 10 Air Squat + 10 Sit Up + 5 HR Push Up

Tabata - Hold Hand Stand / single leg glute bridge Hold

Warm Up 
Start with :100 Single Under 

2 Round 
30 sec Hold Squat
30 sec Hold Hand Stand 
30 sec Hold V-Sit 
30 sec Hold Superman 

Finish With : 100 Single Under 


Conditioning 
EMOM 30 min
1- 10 thruster (if less than 10kg) / 5 Thrusters (if more than 10kg)
2- 10 V-Sit Up
3- 10 HR push up
4- 10 Sumo DL HP
5- 30sec Plank
6- 30/60 Double / Single Under

*Also Possible to do Dumbbell Thruster

 

Warm Up 
2 Round 
30 Single Under 
20 Jumping Jack
10 Side to Side 
5 inch Worm


Part 1 
EMOM 10 min 
ODD : 20 Russian Twist 
EVEN : 20 Superman Hold


Part 2 
Buy in: 50 Mountain Climbers

5 Rounds
20 Lunges
15 Squat Jumps
20 Weighted sit ups

Cash Out: 50 Mountain Climbers

Warm Up
3 Round
50 Single Under/Jumping Jack
10 Air Squat 
10 Push Up
10 Sit Up
5 Box Jump


Strength 
Max Reps X 5 Sets
Dip Push Up
 


Conditioning 
For Time 
100 Burpees
EMOM - 5 Over Head Squat
*Work To finish 100 Burpees, Every min Stop and do 5 OH Squat


Core 
TABATA - Hollow/Superman

Warm Up 
4 Round
5 Squat Jump
5 Burpees 
10 Jumping Jack 
10 Sit Up 
10sec Plank


Strength
5 Super Sets
8/8 1 Leg Deadlift
Max reps of Dips (Ring/Bar/Parallel..)


Conditioning
“Annie”
50-40-30-20-10
Double Unders
Sit ups