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Workout Of The Day
/ אימון יומי /

Strength 
5 Round Of : 
1 Power Clean + 3 Squat Clean Bellow Knee 


Conditioning 
5 Round
10 wall Ball 
40sec cal Row/Bike
10 Wall Ball 
40sec Plank 


Endruance 20:00 / 21 :00

Part 1 
Emom 10Min
ODD : 5 Muscle Ups
EVEN : 5 Devil Press

Part 2
For Time
50 Sit Ups
400M Run
40 Push Ups
400M Run
30 Jump Squat
400M Run
20 Toes To Bar
400M Run
10 Handstand Push Up
400M Run

Strength 
3 Round 
3 Shoulder Press 
6 Push Press
*Rest 2:00 min


 Conditioning 
3 rounds for time of:
400-m run
21 toes-to-bars
12 deadlifts

Strength 

Every 3min X 5 Times

6 Front Squat (80%) 

6-10 Strict C2B Pull Up


Conditioning 

3 Round 

50 DU

40 Russian Twist 

30 KTB Swing 

20 Jumping Lunges 

10 Cal Row/100m Run

Strength

DL 15/12/9/6/3


Conditioning

Amrap 9min 

5 muscle snatch 

10 Box Jump

*Add 5 More reps every Round 


Cardio

500m Row 

Strength 
Every 2min X 5 Times : 
4 Curtis P 


Conditioning 
Start with - 400m Run 

Directly Into "ANNIE" 
50-40-30-20-10 
DU
Sit Up 

Finish with - 400m Run 


Bonus
Tabata - Push Up 


Endurance 18:00 /19:00

3 Rounds
15 Chest To Bar
15 Jump Over The Box
16 OH Lunges

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2 Rounds
20 Wall Ball
20 Double Unders
20 Sledge Hammer (Each Hand)
20 HR Push Up

-------------------

For Time
30 DB Clean & Jerk
30 Toes To Bar
30 KTB Swings
30 Hand Stand Push Up
30 Cal Row / Bike / 800M Run

Strength 

5 set of : 5 man maker 

Between set 300m run

*Rest as needed 


Conditioning

10-9-8-7-6-5-4-3-2-1

Pull Up

GHD Sit up

KTB Swing 

Conditioning
3 x AMRAP 5min, Resting 5:00 between:

50 DU
In Time Reamaining :
12 Double DB Thruster
6 Burpees Over DB

75 DU
In Time Reamaining :
9 Double DB Thruster
6 Burpees Over DB

100 DU
In Time Reamaining :
6 Double DB Thruster
6 Burpees Over DB

*Increase Weight Each Round
*Another Option - Work With Barbell


Core
Tabata - Russian Twist