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Workout Of The Day
/ אימון יומי /

Skils - 7min
Double Unders 2/5/10/20/30/50


Conditioning 
AMRAP 20min
1 Bear Complex etc. 2/3/4/5..
2 Chest To Bar etc. 4/6/8/10...
20sec Plank


Core - Tabata
Russian Twist

Part 1 - EMOM 6 
Clean Complex
3 Clean Pull 
2 Hang Squat Clean 
1 Clean & Jerk 

Part 2 - 21 -15 - 9 
HSPU
GHD Sit Up 
DL 

Part 3 - TABATA 
ROW / Burpees 

Strength 
Military Press 10/8/6/6/4/4


Conditioning 
400m Run
AMRAP 8min 
8 OverHead Squat 
8 Ring Dips 
8 Toes To Bar


400m Run

Strength - 5 round superset
6 DL 
3 Muscle Up 

Conditioning - 5 Round
5 Hang Power Snatch 
10 Sledge Hammer 
15 Air Squat 
200m Run 

TABATA - static
Hollow Body / Hand Stand 

Strength 
Thrusters 10/8/6/6/4/4


Conditioning 
10/9/8/7/6/5/4/3/2/1
Burpees Box Jump
Muscle Clean 40kg


Core - Tabata 
Sit Ups


Endurance 19:00
EMOM 10min
Odd : 10 Pull Ups
Even : 10 Wall Ball

EMOM 10min
Odd : 15 Push Ups
Even :15 KTB Swings

EMOM 10min
Odd : 20 Goblet Squat
Even : 20 Sit Ups
Rest 2 min between emom

Strength 
Back Squat 10/8/6/4/2 
*Stop 3 Sec at the bottom 


Conditioning 
21-15-9
Pull Ups 
Sumo DeadLift HP 
1min Plank


Cardio
400m Row / Run

Skills & Strength 
Turkish Get Up 


Conditioning - EMOM 30
1 - 8 Thrusters
2 - 8 Burpees
3 - 10 Cal Row
4 - 10 HR Push Ups
5 - 10 V-sit up
6 - 100m Run