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Workout Of The Day
/ אימון יומי /

Strength 
Pausing Push Jerk 5/5/4/4/3/3
Rest 1-3min


Conditioning 
AMRAP 18min
3/5/7/9/11/13/15 Repeat 
One DB/KTB Lunges
Box Jump
GHD Back Extension 


Bonus
Tabata 
Sit Ups


Endurance 20:00 / 21:00

Part 1
Emom 10Min
100 Sprint

Part 2 
TABATA
1) Push / Ring Dips
2) GHD Back Extension
3) Knee To Elbow
4) Jumping Lunges
5) HandStand

*Rest 2Min Between TABATA*

Strength - E2MOM 8 
8 DL 
4 Muscle Up 

Conditioning - AMRAP 10 min 
10 KTB Push Press (5/5)
15 GHD/ABmat Sit Up 
21 Goblet Squat 
200m Run 

Core - TABATA 
push up Plank 

Part 1
E2MOM 10min
Clean Complex
3 Power Clean
3 Hang Clean
3 Squat Clean


Part 2
5 Rounds - 45sec Work / 15sec Rest
Pull Ups
KTB Swings 
Row / Shuttle Run / Bike
1min Rest


Part 3
Tabata
Hand Plank Shoulder Taps

Strength - 4 Round  
6 Front Squat 
Max Reps Push Ups


Conditioning - 5 Round 
15 Wall Ball 
30m Farmer Walk 
15 Wall Ball 
30 Russian Twist  


Tabata - Hand Stand / Hollow Body 

Strength:
EMOM 7min
5 Hang Power Snatch


Conditioning
For Time:
Deadlift 10/9/8/7/6/5/4/3/2/1
Toes To Bar 1/2/3/4/5/6/7/8/9/10


Cardio
For Time:
400m Row

Strength 
EMOM 8 min 
ODD : 8 Front Rack Lunges 
EVEN : 4 Shoulder Press


Conditioning
2 Round  for Total Reps
1:00 – Wall Ball 
1:00 – Power Cleans
1:00 – GHD Sit-up / ABmat Sit Up
1:00 – Pull-Ups 
1:00 – DU
Rest 1:00 between rounds.
Last round add - 1 min Burpees  


Core - Tabata 
Side Plank

Strength - DL no Ground Touch
8/6/5/5/5
Rest As Needed 


Conditioning - 3 Round 
20 Cal Row 
20 Thrusters 
20 Sit Up 


TABATA - Plank 


Endurance 20:00 / 21:00

AFAP

400M Run
50 Air Squat
40 Push Up
30 V-Sit Up
20 KTB Swings
10 Muscle Ups
20 Burpees
10 Muscle Ups
20 KTB Swings
30 V-Sit Up
40 Push Up
50 Air Squat
400M Row