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Workout Of The Day

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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

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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

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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

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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