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Workout Of The Day
/ אימון יומי /

Strength - 5 Super Set 
Bench Press - 10/8/6/6/6
Rope Climb

Conditioning - For Time
21-18-15-12-9-6-3
Ring Rows / Cal Row
V-Sit Up
DL

Cardio - 400m Run 

Conditioning 
For Time:
61m Dumbbell OverHead Lunges 
50 Dumbbell Box Step Ups
50 Strict HandStand Push Ups
61m HandStand Walk

Time Cap 10min


Strength
Bear Complex 8/6/4/2


Endurance 19:00

"ELAD"
5 Round For Time
17 Toes To Bar
14 DB Snatch
20 Box Jump 
2 Muscle Ups

Strength 
EMOM 8min
5 Snatch Balance


Conditioning 
21-15-9
Toes To Bar
Squat Clean 40kg


Core  - Tabata
Russian Twist

Strength 
Back Squat 10/8/6/6/4/2


Conditioning 
EMOM 21min
1min: 15 KTB Swings 
2min: 5 Muscle Ups
3min: 30 Double Unders


Mobility & Movement 16:30
Double Under 
Kipping Pull Ups

Strength 
Push Press 10/8/6/6/4/2


Conditioning 
Team of 2 
///   I Go - You Go  ///
AMRAP 21min
50 Wall Ball Shots 
40 Burpees 
30 Pull Ups 
20 DeadLift 120kg
10 HandStand Push Ups


Endurance 20:00 / 21:00

2 round for time

400m run 

400m row

Rest 2 mim and then

4 round for time

15 push ups

15 goblet squat

15 v- sit

Rest 2 min and then

2 rounds

50 du

20 box jump

Strength 
Thrusters 10/8/6/6/4/4


Conditioning 
3 Rounds For Time
20 DB Snatch 
20 Knees To Elbow 

Rest 3min, and Then:

3 Round For Time
10 Ring Dips 
10 Sumo DeadLift HP

Rest 1min, and Then:

400m Run


סדנת יסודות בשעה 20:00

Strength 
Front Rack Lunges 10/8/6/4/4/4


Conditioning 
5 Rounds 
45sec Work / 15sec Rest
Box Jump 
Russian Twist 5kg
Muscle Snatch 30kg
1min Rest