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Workout Of The Day
/ אימון יומי /

Warm Ups
10 Samson Stretch 
10 Back Squat
10 Good Morning
10 Sit Ups
10 Dips


Strength 
EMOM 10 min
Odd: 5 Snatch Pull
Even: 5 Hang Snatch


Conditioning 
20-14-8
Toes To Bar
GHD Back Extension 
One Arm Overhead Squat

Strength - 5 Super Set 
6 Bench Press 
3 Strict HSPU


Conditioning 
2 Round - "I Go You Go"
50 Cal Row 
100 KTB Swing 
50 Box Jump 
100 Russian Twist 
400m Run Together 

Strength 
EMOM 10min
Odd: 5 Clean Pull
Even: 5 Hang Clean


Conditioning 
10-1
Chest To Bar
Thrusters
Burpees 


Endurance 18:00 / 19:00

Team Of 2

AMRAP 5Min
20 Pull Ups
Max Burpees

*Rest 2Min*

AMRAP 5min
20 Goblet Squat
Max Burpees

*Rest 2Min*

AMRAP 5min
20 GHD Sit Ups
Max Burpees

*Rest 2Min*

AMRAP 5Min
20 Sledge Hammer
Max Burpees

*Rest 2Min*

AMRAP 5min
20 Junping Lunges
Max Burpees

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


Conditioning
In Pair - I Go You Go
3 Rounds For Time
50 Wall Ball 
40 Knees To elbow
30 Push Ups


Tabata 
Sit Ups

Skills
Clean Squat 


Conditioning
EMOM 36
min 1 - 3 Heavy Clean Squat
min 2 - 20 Air Squat
min 3 - 10 GHD Sit Up
min 4 - 100m Run
min 5 - 30sec Hand Stand
min 6 - Rest

Strength 
4 Rounds
Max Weight Pull ups
*Rest As Needed
*Increasing Weight each Round


Conditioning
5 Rounds For Time 
5 Burpees Over The Box
6 Cleans 40/60kg
7 Front Squat 40/60kg


Tabata Plank


Endurance 20:00 / 21:00

AMRAP 10Min

100 Wall Ball
Max Plank

--Rest 2Min--

AMRAP 10Min

100 Knee To Elbow
Max Squat Static

-- Rest 2Min --

AMRAP 10Min

100 Ring Row
Max GHD B.Ext

Skills 
10min 
Power Snatch 


Strength
Shoulder Press 
12/9/6/3


Conditioning 
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches