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Workout Of The Day
/ אימון יומי /

Warm Up
3 Round
100 Single Under 
10 Burpees
**מתיחות ומוביליטי**


Strength 
EMOM 5 min
5 HSPU

*
Rest 3 min*

EMOM 5 min
10 reverse lunges step ups


Conditioning 
EMOM 10 min 
Pull Up
10 Sit Up 
15 Air Squat


TABATA 
Side Plank

*EMOM = Every Minute on the Minute כל דקה על הדקה 
*Scaled - מדורג 
HSPU = 30sec Hold Hand Stand
     

Warm up
400m Run
3 Rounds
3 Burpees
3 Push Ups
3 Squat Jumps
3 Sit up
3 Inch Worm

**מתיחות ומוביליטי**


Conditioning 

AMRAP 5min
15 Air Squats
15sec’ Hand Stand Hold
15 Push Ups
*2 min’ rest*

AMRAP 5min
10 Push Ups
10sec’ Superman Hold
10 Sit Ups
*2 min’ rest*

AMRAP 5min
15 V - Sit ups
15sec’ Plank Hold
15 DU
*2 min’ rest*

AMRAP 5min
10 Dips
10sec’ L - Sit
10 Burpees

Scale:
1. AMRAP = As Many Round & Reps As Possible
2. Double Unders: *15 Double Taps / 30 Rope Jumps / 30 Jacksons

Warm Up 
250m Run 
2 Round Of 
10 Floor Back Ex 
30sec Side Plank
10 Tuck Up
30sec Side Plank


*מתיחות ומוביליטי*

For Time
Buy-In:
250 meter Run

Then, 5 Rounds of:
10 Lunges
10 Air Squats
10 Sit-Ups
8 Burpees

Cash-Out:
250 meter Run

ניתן לעלות את רמת הקושי עם שימוש במשקולות ביתיים לסקווט,לאנג' וכפיפות בטן


Core 
TABATA - Hollow Rock

אימון ביתי 

Warm Up - 3 Round
50 Single under / 50 Jumping jacks 
10 Push Up
10 Sit-Up
10 Air Squat 

****מתיחות כלליות MOBILITY****

Conditioning 
Part 1 
21-15-9
HR Push Up 
Burpees 
1min Plank 

**Rest 2 min**

Part 2 
21-15-9 
V-Sit Up
Lunges (For Single Leg)
30sec Hold Hand Stand 

Strength 
On the 04:00 X 4 Round 
5 Bear Complex 


Conditioning 
AMRAP 4 min 
15 DL 
Max Reps Push Up 
*Rest 2 min*
AMRAP 4 min 
10 DL 
Max Reps Air Squat 
*Rest 2 min*
AMRAP 4 min
5 DL 
Max Reps GHD Sit Up 
*Increase Weight Every AMRAP


Bonus
600m Row

Conditioning 
100 Sit Ups
400m Run / Row
80 Goblet Squat 
400m Run
60 Push Press
400m Run
40 Hang Snatch
400m Run
20 Burpees


Bonus 400m Run


Endurance 20:00 / 21:00

EMOM 10Min

ODD : 10 Squat Jump Over Box
EVEN : 10 Ring Dips

EMOM 10Min

ODD : 15 Wall Ball
EVEN : 15 Pull Ups

EMOM 10Min

ODD : 20 Sit Up
EVEN : 20 Jumping Lunges

 

Strength 
E3MOM 15min 
3 Power Clean  
3 Hang Power Clean 


Conditioning 
60 T2B
EMOM 3 Burpees 


Cardio 
400m Run/Row 
Rest 1 min 
200m Run Row