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Workout Of The Day
/ אימון יומי /

Strength 
Bench Press 8/6/6/4/4/2


Conditioning 
AMRAP 5min
9 Hang Power Snatch 
15 Sit Ups
20 Sec Plank

rest 3min

AMRAP 5min
9 Front Squat
15 Pull Ups
20sec  HandStand 


Endurance 19:00

AMRAP 20min 
20 Push Ups 
20 OverHead Lunges 
20 Abmat Sit Ups 
20 Ring Dips / Pull Ups 
30m Bear Walk

Strength 
Z - Press 10/8/6/6/4/2


Conditioning 
3 Round For Time 
21 Knees To Elbow 
15 OverHead Lunges 
9 Box Jump Over


Tabata - Plank

Strength 
Power Clean 5/5/5/5/5


Conditioning - E2MOM 12 min  
5 Thrusters
10 Box Jump
20 Russian Twist 


Cardio - TABATA 
Burpees / Static Pull Up

Skills 8min
Double Unders 2/5/10/15/25/50 


Strength 
Weight Pull Ups 10/8/6/4/2
Back Squat 10/ Drop Set 70% (3-4 sets)


Conditioning 
10/9/8/7/6/5/4/3/2/1
Hang Power Clean 50kg 
V-Sits 
20sec Super Man / GHD - Back Extension 


Endurance 20:00 / 21:00
AFAP 
50 Double Unders 
10 Burpees Pull Ups
20 Wall Ball 
30 KTB Swings 
40 Sit Ups 
50 Double Unders 
40 Sit Ups 
30 KTB Swings 
20 Wall Ball
10 Burpees Pull Ups 
50 Double Unders

Strength - Super Set
OverHead Squat 8/6/6/4/4/2
Sprint 60m


Conditioning 
AMRAP 13min
3 KTB Swings
3 Push Ups HR 
ETC... 6/9/12/15/18...

Strength    
DeadLift 10/8/6/6/4/4/2 

Conditioning : AFAP 
50 Wall Ball 
10 Double Unders
40 Wall Ball 
20 DU
30 Wall Ball 
30 DU
20 Wall Ball 
40 DU 
10 Wall Ball 
50 DU 

Core : 3 round
30sec Hold L-sit

Strength 
EMOM 5 min 
5 Clean

**2 min Rest**

EMOM 5 min 
5 Jerk


Conditioning - 4 Round 
4 min AMRAP 
400m Run 
Max Reps "CINDY"

*2 min Rest


Core
2min Weighted Plank