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Workout Of The Day
/ אימון יומי /

פרטים

Strength 

EMOM 4min 

6 Snatch pull 

*Pause 2sec in high position

*Rest 3 min

EMOM 4min 

3 snatch Balance 

*Pause 2sec in catch position

Conditioning

4 Rounds Of : 40sec Work / 20 sec Rest 

1. Row/Bike 

2. Wall ball 

3. Burpees 

4. American KTB Swing

Endurance 20:00/21:00

Part 1
EMOM 10Min
100M Sprint

Part 2
AMRAP 20Min
20 Toes To Bar
20 1ARM DB Push Press
20 Box Jump
20 Ring Row
20 GHD Back Ext.

פרטים

Strength 
EMOM 10min 
ODD : 4 Clean Squat 
EVEN : 20sec Hold Hand Stand  

Conditioning 
AMRAP 8 min 
8 DL 
10 Burpees Box Jump Over 
12 T2B

 Cardio 
800m Run 

פרטים

Strength 
Bench Press 
10/8/6/4/2
*rest as needed Between Sets

Conditioning 
For Time 
50 Pull Ups 
100 Air Squat 
25 HSPU 
100 Sit Up 
15 Thrusters 
100m Run 

פרטים

Strength 
DL
10/8/6/4
last set Drop Set 2/4/6/8

Conditioning 
10-9-8-7-6-5-3-2-1
Push Jerk 
jumping Lunges (10/10)
GHD Sit Up 

פרטים

Strength 
Back Squat 
10/8/6/4
last set Drop Set 2/4/6/8

Conditioning 
Buy in - 400m Run + 50 HR Push Up 
3-6-9 
hang Squat Snatch 
Muscle Up 
Cash Out - 400m Run + 30 HR Push Up 

Endurance 18:00/19:00 

Emom 10min
Odd : 10 DB Squat
Even : 30 sec burpees

Emom 10min
Odd : 10 Strict Pull Ups
Even : 30sec shuttle sprint

Emom 10min
Odd : 10 Weight V-Ups
Even : 30 sec KTB Swings

פרטים

3 rounds

10 clean

10 front lunges

10 push press

-2min rest-

2 rounds

20 knee to elbow

20 push ups

20 double unders

-2min rest-

For time

30 deadlift

30 w. Sit ups

30 burpees

פרטים

Stamina Work 
400m Run 
*Rest 3 min*
600m Run 
*Rest 2 min 
800m Run 

Conditioning 
On the 4min X 4 
5 HSPU 
10 Box Jump  
20 Sumo DL HP 
Max Hold L-Sit in Time Reamaining