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Workout Of The Day
/ אימון יומי /

Conditioning 
Sprint linda
for time - 10/9/8/7/6/5/4/3/2/1
DL (100% body weight)
Floor Press (75% bw)
Power Clean (60% bw)


Endurance 20:00 21:00

5 Rounds

20 DB Sntach
30Sec Side Plank
20 Push Up
30Sec Side Plank
20 KTB Swing
30Sec Super Man
20 ABMAT Sit Ups
30 Sec V- Sit
200M Run

Part 1  
400m Run 
3min Rest 
400m Run
2min Rest 
400m Run 
1min Rest 


Part 2 
EMOM 12min 
1 - 10 DL
2 - 6 Front Rack Lunges 
3 - 4 Push Jerk 


Part 3 
Tabata - Hollow Body 

Strength
Over Head Squat 10/8/6/4/2
Between set - 30sec Hold Superman


Conditioning
Amrap 7 min 
3 Burpees box Jump
3 box push up
3 V-Sit up
Add +3 more reps each round


Cardio
500m ROW

Strength 
E2MOM 10 min 
Clean Complex : 
*3 Clean Pull 
*2 Hang Clean Squat 
*1 Squat Clean 


Conditioning 
For Time:
400 Meter Run

15-12-9:
Wall Ball  
Chest to Bar Pull-ups

400 Meter Run

15-12-9:
Wall Ball 
Pull-ups

400 Meter Run

האימונים מתקיימים כרגיל רק במתכונת אימוני חוץ


Strength
5 Round Max Reps
HSPU
Betwen Set 30 sec Hold Plank


Conditioning
5 Round
30m Farmer Carry
20 KTB Swing
10 Sledge Hammer


Cardio
5 Round
100m Run
30sec Rest

הבוקס עובד במתכונת אימוני חוץ פרטים באפליקציה בלבד 


 

100 DU
Directly into "Angie"
100 Sumo DL HP
100 push up
100 Sit Up
100 Goblet Squat
100 DU

Tabata - Side Plank 

Strength 

Push press 8/8/8

Push jerk 5/5/5

*Rest as needed between set


Conditioning

For time

30-20-10 

V-Sit up

Pick up

KTB Thruster

DU