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Workout Of The Day
/ אימון יומי /

Strength - 5 Rounds 
DL (40-50%)
1min Work / 2min Rest

Conditioning - 21 15 9
Thrusters 
Burpees pull Ups
*Rest 2 min*
400m Run 
1:30 min L-Sit 

Conditioning 
AMRAP in 15min
19 Wall Ball Shots
19cal Row (Sumo DeadLift HP)

רושמים תוצאות על הלוח


Strength 
5 Round 
Max Pull Ups 
15 GHD / Abmat Sit Ups


Endurance 19:00

AFAP

800M Run

50 Sit Ups

40 DU

30 KTB Swings

20 Wall Ball

10 Burpees Box Jump Over

20 Wall Ball

30 KTB Swings

40 DU

50 Sit Ups

800M Run 

Strength 
5 Rounds 
Front Squat (40-50%)
1min Work / 2min Rest


Conditioning
21-15-9 
Push Ups HR
Knees To Elbow 
KTB Swings 
10m Lunges (5/5)


Tabata - HandStand (Plank)

Strength - 6 Round 
5 Curtis p 
30 DU
Rest 2:00 min 

Conditioning - AMRAP 20
30 Overhead Squats 
30 Box Jumps 
30 Toes to Bar
30/21 Calorie Row (Or 400m Run)

Strength 
Bench Press 10/8/6/3/3/3
Rest 1-3min 


Conditioning 
AMRAP 7min 
5 Muscle Snatch 
5 Box Jump
5 Strict Toes To Bar  
Rest 3min 


3 Rounds For Time 
8 Strict Pull Ups
10 GHD / V - Sits


ENDURANCE 20:00 / 21:00
4 Rounds For Time 
10 Burpees 
15 Pull Ups 
20 Wall Ball
25 Sit Ups 


Tabata 
KTB Swings / Jumping Lunges

Strength - DL
10/8/6/3/3/3

Conditioning - EMOM 12
min 1 - 5 Clean Squat 
min 2 - 20 Jumping Lunges 
min 3 - 5 Muscle Up 
min 4 - 20 HR Push Up 

Core - TABATA 
V-Sit / Hold V-Sit 

Strength 
Split Jerk 8/6/3/3/3/3


Conditioning 
4 Rounds 
21 KTB Swings 
15 Sit Ups
9 Ring Dips 


Core 
1min  - L-Sit