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Workout Of The Day
/ אימון יומי /

פרטים

Strength
Weighted Pull Up
Find 1 RM 10min
Between Sets 10 GHD Sit Up

Conditioning
For Time
100 Over Head DB Lunges
*Every Min - 4 DB Snatch (2/2)

Part 1 

EMOM 10Min
100M Run + 2 Muscle Up

Part 2 

100 Double Unders
50 Sit Ups
40 Push Ups
30 KTB Sumo DL HP
20 DB/KTB Lunges
100 Double Unders
20 DB/KTB Lunges
30 KTB Sumo DL HP
40 Push Ups
50 Weight Sit Ups
100 Double Unders

פרטים

Strength
5 Round  
5 Tempo Bench Press (5s negative only)
*Rest 1:30min Between Sets

Conditioning 
AMRAP 6min 
6 Power Clean
8 Burpees Box Jump

*REST 3min*

AMRAP 6 min 
6 Hang Power Clean 
8 T2B

Cardio 
200m Run X 4 
*Rest 1 min Between Sets

פרטים

Strength
DL 8/6/5/3/3/3

Conditioning
EMOM 15 min - Hold Static
1 - Goblet Squat
2 - Hollow Body
3 - Hand Stand
4 - Superman
5 - Pull Up - Chin Up

Work Round : #1 - 35sec, #2 - 45sec, #3 - 55sec

פרטים

Strength 
On the 2:00 X 5 
5 Snatch Pull 
3 Hang Muscle Snatch 
2 OH Squat 

Conditioning 
AMRAP 3 min  X 3 Round 
15 Push Press 
Max Reps Of "Cindy"
*Rest 2 min*

Cardio 
800m Run 

פרטים

Strength 
Clean Squat 
10/8/6/4/2
Between Sets Complete 6-10 Ring Dips 

Conditioning 
5 Round 
20 Wall Ball 
20 Sit Up 
*Every Stop 5 Burpees 
*Max Rest Between Sets 20sec 

Endurance 18:00/19:00

Emom 12min

Odd: 60m farm carry

Even: 30 sec sledge hammer

*1 minute rest

Emom 12min

Odd: 12 GHD Back Ext.

Even: 30 sec KTB/DB DL

*1 minute rest

Emom 12min

Odd: 12 T2B

Even: 30 sec Russian Twist

פרטים

Strength 
Z-Press 
10/8/6/6/6

Conditioning 
10-9-8-7-6-5-4-3-2-1
Wall Ball 
Ring/Bar Row
HR Push Up 
*30 DU Between Sets 

פרטים

Strength
Turkish get up
6/4/2

Conditioning
For time :
30 Box Jump
30 Pull Up
30 KTB Swing
30 Lungeg
30 K2E
30 Push Press
30 V-Sit Up
30 Wall ball
30 DU
30 Burpees