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Workout Of The Day
/ אימון יומי /

Strength 
E3MOM 15min
5 Clean & Jerk 


Conditioning 
In Pair 
AMRAP 8min 
10 Sumo DeadLift HP 
Sit Ups


Tabata - HandStand

Strength 
DL
15/12/9/6/3
*Rest as needed
*Increasing weight each Round


Conditioning
“Team Barbara”
In Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats
*Partner work together

Strength 
Back Squat 
15/12/9/6/3

*Rest As Needed
*Increasing Weight each Round


Conditioning 

"Elizabeth"
21-15-9 reps for time of:
Cleans
Ring dips

♀ 43kg. ♂60kg.


Endurance 18:00/19:00

part 1 

AMRAP 10min 

5 muscle up 

10 ball clean 

15 sit up 

20 jumping lunges 

- rest 3min - 

part 2 - cardio 

100m run 

200m run 

300m run 

400m run 

400m run 

300m run 

200m run 

100m run 

rest 1 min between run 

Strength 
Bench Press 10/8/6/4/2


Conditioning 
100 Wall Ball 
Every Stop = 3 Burpees 
*Rest 2 min*
150 Sit Up 
Every Stop = 3 Pull Ups


Core 
500m ROW 

Skills 20min
DeadLift \ Hang Power Clean \ Push Jerk 


Hero WOD - "DT" 
5 Rounds For Time
12 DeadLift 
9 Hang Power Clean
6 Push Jerk

♀ 50kg \ ♂ 70kg

Good Times for “DT”
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <5 minutes


Tabata Plank


Endurance 20:00 / 21:00

AMRAP 15Min

400M Run
12 Toes To Bar
50M 1 Arm Farm Carry
12 OH Lunges
50M 1 Arm Farm Carry
1 Rope Climb

Cash Out : 50 Ring Row + 2Min Plank

Strength 
5 Super Set 
5 DL 
8 Strict C2B/Pull Up


Conditioning 
5min AMRAP 
10 Sumo DL HP 
5 Burpees Box Jump
*Rest 2 min*
5min AMRAP 
10 Goblet Squat 
5 Burpees Box Jump 
*Rest 2 min* 
10 GHD Sit Up 
5 Burpees Box Jump

Strength 
E3MOM 15min
5 Snatch Pull


Conditioning 
"Helen"
3 Rounds For Time:
400m Run
21 KTB Swings 24/32kg
12 Pull Ups