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Workout Of The Day
/ אימון יומי /

Omri Israel Birthday 

Strength 
Front Squat 10/8|6|6|4|4


Conditioning 
3 Rounds For Time 
30 Ring Row 
30 Sit Ups 
30 Wall Ball


Core Tabata 
Side Plank

Strength - Bench Press 
10 / 6 Warm Up 
6 / 4 / 2 / 1 / 1 Build to 1RM 

Conditioning - 10 to 1
Wall Ball 
DL 
GHD/ ABmat Sit Up 

Cardio - 2 Round 
300m Run/Row 

Strength 
Bear Complex 4x7reps


Conditioning 
4 Rounds
(45sec Work \ 15sec Rest)
Knees To Elbow
Step Back Lunges / Jumping Lunges 
Plank
One Arm KTB Swings

Strength  SuperSet 
Pull Ups + Ring Dips 5X5reps


Conditioning 
9-15-9
Muscle Clean
Shoulder Press
cal Row / Run (200/400/200) 


Core Tabata - Plank

Strength 15min
Find Your RM1 Back Squat 
10/8/5/1/1/1...


Conditioning 
AMRAP 6min
8 Toes To Bar
12 Power Clean 
30 Double Unders

Rest 3min
AMRAP 6min 
8 Knees To Elbow 
12 Hang Power Clean 
30 Single Unders


Endurance 19:00

Strength 
EMOM 8min
3 Curtis P


Conditioning 
AMRAP 14min
30 Sit Ups 
20 Pick Ups 
10 Pull Ups

Strength 
OverHead Squat 10/8|6|4|4|2
*Stop 3 Sec at the bottom


Conditioning 
AMRAP 12min
Rx 1-2-3
DeadLift 120kg
Muscle Ups 
HandStand Push Ups
--------------
Scaled 3-6-9
Sumo DeadLift HP
Ring Row / Pull Ups 
20sec HandStand


Core - 2min L - Sit