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Workout Of The Day
/ אימון יומי /

Strength 
Push Press 10/8|6|6|4|4


Conditioning 
Tabata Air/Goblet Squat

Rest 1min
Tabata GHD/Abmat Sit Ups 

Rest 1min
Tabata KTB Swings 

Rest 1min
Tabata Plank/HandStand 


Endurance 20:00
EMOM 10min
30 Double Unders 


3 Rounds For Time 
20 Goblet Squat 
20 Pull Ups 
20 Sit Ups 
20 KTB Swings 

Strength 
EMOM 7min
6 Hang Squat Clean 


Conditioning 
21-15-9 
Ring Dips 
Pull Ups
50m One Arm OverHead Farmer Carry (25\25)


Core - 3min V - Sits

Strength 
EMOM 7min
6 Snatch Pull


Conditioning 
AMRAP 13min 
30 Abmat Sit Ups 
30 Wall Ball 
30 Push Ups 
30 Double Unders

Strength 
Bench Press 8/6|6|4|4|2


Conditioning 
4 Round For Time 
400m Run \ Row
50 Air Squat


Core - Tabata
Toes To Bar

Strength 
Front Squat 10/8|6|6|4|4


Conditioning 
For time:
15 Burpees, Jumping Over the Barbell, etc 12|9|6|3
5 Clean and Jerks, etc 4|3|2|1


Core 
3min Plank


Endurance 19:00

Strength 
DeadLift 10/8|6|6|4|4 


Conditioning 
22-16-10
One Arm Ktb Swings 
1 Rope Climb 
GHD/Abmat Sit Ups 
1 Rope Climb


Core - Tabata - Side Plank

Strength 
Front Rack Lunges 10/6/6/6/4/4


Conditioning 
4 Rounds For Time 
300m Run 
15 Thrusters 
10 Burpees


Core
2min - L- Sits