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Workout Of The Day
/ אימון יומי /

Warm Up 
400m Run
6 Turkish Get Up 

Conditioning  
*Buy in - 35 Burpees
5 Round For Time
9 DeadLift 
6 Front Squat 
3 Clean & Jerk 
*Cash Out - 35 Burpees 
**Rx'd 70/40 kg

Cardio - Hollow Body 2:00min

Strength 
Back Squat 
10/5/1/5/1/5 
Rope Climb 
6m/6m/6m 

Conditioning 
3 Round For Time 
21 Box Jump Over
15 One Arm KTB Swings 
9 Toes To Bar 


Endurance 20:00 

"Whitten" - Rx
5 Round For Time 
22 KTB Swings 24/32kg 
22 Box Jump 60cm
400m Run 
22 Burpees 
22 Wall Ball 7/10kg 

Scaled
3-4 Rounds 
KTB Swings 16\24kg 
Box Jump 40-50cm 
Wall Ball 4/7kg

Strength - Build To 1RM
Split/Push Jerk 


Conditioning
21-18-15-12-9
Wallballs
Pull ups
200 Meter Run

Core - 2:00min
L-sit 

Gymnastic - 19:00

Strength 
Clean Pull 10/7/4/1/4/7 

Conditioning 
21-15-9 
Floor Bench Press 
Front Rack Lunges 

Cardio 
2 Rounds
400m Row 
Rest 3min

Strength - EMOM 8 min
ODD : 4 Snatch Balance 
EVEN : 4 Hang Power Snatch

Conditioning 
AMRAP 12min 
5 Muscle Ups
10 HSPU
20 Box Jump

Core - Tabata 
Russian Twist

Strength 
Front Squat 
10/7/4/1/4/7 


Conditioning 
AMRAP 6min 
15 KTB Swings 
9 Toes To Bar 

Rest 3min 
AMRAP 5min 
15 Push Ups 
9 Hang Power Clean 


ENDURANCE 19:00

2 Round
AMRAP 10min
Wall ball
Burpess
Ktb swings
Reps 2 4 6 etc. 


Tabata - V-Sit

Strength 
Shoulder Press 
1x10reps/ 4x6reps 

Conditioning 
4 Round 
400m Run 
20 Wall Ball 
10 Pull Ups 
20 Sit Ups 
10 Burpees 
1min Rest