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Workout Of The Day
/ אימון יומי /

Strength 
Back Squat  15/12/9/6/3
Rest As Needed
*Increasing Weight each Round


Conditioning 
4 Rounds For Time
15  KTB Thrusters 
1 Rope Climb 
30 meter KTB Overhead Carry


Endurance 20:00/21:00

Part 1

EMOM 12Min

ODD : 5 Devil Press
Even : 10 Toes To Bar

Part 2

For Time

50 Sit Up
40 Pick Up
30 DB Step Up
20 Back Ext.
10 Burpees

פילטיס לחברי הבוקס בשעה 08:30 הרשמה באפליקציה


Strength 
EMOM 5 min
5 Power Clean 
*Rest 3 min*
EMOM 5 min
5 HSPU 


Conditioning 
For Time
50 V-sit Up 
40 KTB Swing 
30 Goblet Squat 
20 Box Jump 
10 Bar Muscle Up 


For Time:
22 calorie Row
25 Squat Cleans (42.5/30 kg)
22 Double-Unders
25 Bar Over Burpees
22 Double-Unders
25 Push Presses (42.5/30 kg)
22 Double-Unders
25 Pull-Ups
22 calorie Row

Strength 
5 Round 
3 Muscle Snatch + 5 Over Head Squat 
*Rest 1:30-2:30 min


Conditioning 
3 Round 
400m Run 
40 Push Up 
30 K2E

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


Conditioning
"Karen"
150 Wall Ball Shots  
♀7kg / ♂ 9kg
Every min 3 Burpees


Endurance 18:00 / 19:00

----400M Run-----

3 Round
15 Wall Ball
15  Knee To Elbow
15 Push Ups

---400M Run---

2 Round
15 Burpees
15 Pull Ups

----400m Run----

1 Round
50 Double Unders
40 Sit Ups
30 Air Squat
20 KTB Swing
10 Hand Stand Push Up

----400m Run----

Strength 
Front Squat 15/12/9/6
Rest As Needed
*Increasing Weight each Round


Conditioning 
22-16-10-8
Box Jump
30sec Plank
One Arm DB Snatch


Finisher: 400m Run

Strength 
Turkish Get Up 
Find Max Wieght in 12min 


Conditioning
"ANGIE" 
100 Pull Up
100 Push Up 
100 Sit Up 
100 Squat