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Workout Of The Day
/ אימון יומי /

Strength - EMOM 10 min 
ODD : 5 Back Squat 
EVEN : 5 Front Squat 


Conditioning - 4 Round 
5 Hang Power Snatch 
30sec Hand Stand
5 Strict C2B Pull Up
30sec Russian Twist 


Cardio - 2 round 
Run 400m 
REst 1min 

Conditioning 
1200m Run
10 Power Clean 60kg
80 Double Unders 
8 Power Clean 70kg
30 Burpees
6 Power Clean 80kg !


Endurance 18:00 / 19:00

3 Round
30 KTB Swing
30 Push Up
30 Knee To Elbow
30M Bear Crawl
*Every Stop 5 Burpees* 

Strength - 4 Round 
4 OH Squat 
Max Reps Ring Dips 


Conditioning - For Time 
200m Run with KTB 
20 Clusters 40/35 KG
1 Rope Climb 
200m Run with KTB
20 Push Press 50/45 KG 
1 Rope Climb
200m Run With KTB 
20 Front Squat 60/55 KG
1 Rope Climb 
200m Run

Strength 
Back Squat 15/12/9/6/3/1
Rest As Needed


Conditioning 
5 Rounds For Time
9 Pull Ups
15 Muscle Clean
21 Sit Ups


Tabata 
Russian Twist


Endurance 20:00 / 21:00

AMRAP 10Min
20 DB Snatch
20 V-Sit Up

AMRAP 10Min
20 KTB / DB Step Up
20 GHD Back Ext.

AMRAP 10Min
20 Double Unders
20 Pull Ups

*Rest 2Min Between AMRAP

Strength
Deadlift - 10 min to Build Max weight for 3 Reps


Conditioning 
AMRAP 7 min 
Max Reps Clean & Jerk 
On the min - 5 Box Jump 


Cardio 
400m Run 
1 min Rest 
300m Run 
1 min Rest 
200m Run 
1 min Rest 
100m Run 

Strength 
Bench Press 
15/12/9/6/3/1
Rest As Needed 


Conditioning 
24-16-8 
KTB One Arm Clusters 
GHD Sit Ups
30sec Plank


Strength - Power Clean
10/8/6/4/2


Conditioning - For Time 
30-20-10 
Wall Ball
DU
*Rest 2 min*
10-20-30 
KTB Swing 
Wall Ball


Core 
3min Plank