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Workout Of The Day
/ אימון יומי /

Strength 
Shoulder Press 15/12/9/6/3
*Rest As Needed
*Increasing Weight each Round


Conditioning 
5 Rounds For Time
20 Wall Ball Shots 7/9kg
10 Burpees 


Endurance 20:00 / 21:00

E3MOM 21Min

200M Run
20 GHD Sit Up
20 Jumping Lunges
Max Double Unders

Strength 
DL - 10/8/6/5/4/3
*Rest As Needed
*Increasing Weight each Round


Conditioning 
E3MOM X 5 Round 
10 Over Head Squat 
5   Hang Power Snatch 
Max Hold Plank 

Strength 
Back Rack Lunge 10/8/6/4/2
*Rest As Needed
*Increasing Weight each Round


Conditioning 
5 Rounds 
45sec Work / 15sec Rest
Box Jump
Muscle Clean
Sit Ups
Push Ups

Strength 
E3MOM 15 min
10 Strict Pull Up 
10 Strict T2B


Conditioning 
AMRAP 12min
20 Russian Twist 
15 Wall Ball 
10 GHD Back Ex 
 

Strength 
Thrusters 10/8/6/4/2
*Rest As Needed
*Increasing Weight each Round


Conditioning 
21-15-9
Sumo DeadLift HP 30/20kg
Ring Dips
GHD \ Abmat Sit Ups


Endurance 18:00 / 19:00

Team Of 2

For Time

200 Double Unders
180 Sleedge Hammer
160 Sit Up
140 Goblet Sqaut
120 KTB Swings
100 Chest To Bar
2Km Run

*Partition any way* 

Strength 
Bench Press 15/12/9/6/3
*Rest As Needed
*Increasing Weight each Round


Conditioning 
3 Rounds For Time
20 OverHead Lunges
10 Toes To Bar
400m Run


Tabata
Side Plank

Strength 
EMOM 4 min 
6 DL 

*Rest 2 min*

EMOM 4 min 
5 Hang Power Clean 

*Rest 2 min 

EMOM 4 min 
4 Push Jerk


Conditioning 
From 1 to 10 
Burpees Pull Up 
From 10 to 1 
GHD Sit Up 

*Work - 1 BPU & 10 GHD then 2 BPU & 9 GHD.....finish with 10 BPU & 1 GHD