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Workout Of The Day
/ אימון יומי /

Back Squat

10/8/6/4/2

Last one Drop set 


Conditioning

800m run 

9 Muscle up

400m run 

15 C2B 

200m run 

21 Pull Up


Core 

15X3 

GHD Back ex 

GHD Sit Up


Endurance 20:00 / 21:00

Cash In : 100 KTB Swing

4 Rounds

100M Run
10 C2B
100M Run
10 Handstand Push Up
100M Run
10 DB Squat

Cash Out : 100 Sit Up

Strength 

DL 10/8/8/6/6


Conditioning 

3 Round 

5 HSPU 

15 KTB Swing 

21 Wall Ball

27 DU

Strength 
E3MOM 12min 
3 Clean Pull 
3 Clean Squat 
3 Clusters 


Conditioning 
AMRAP 12min 
10 Sumo DL HP 
10 K2E 
10 Burpees 


Cardio 
400m Run 

Strength 
4 Round For max weight and reps 
Weighted Push Up 
Finish With Drop Set 


Conditioning 
21-15-9 
Thrusters 
GHD Back Ex
*40 DU after Set 

 

Strength 
Snatch Pull 12/9/6/3


Conditioning 
5 Round For Time : 
3 Hang Power Snatch 
6 C2B 
9 Box Jump 
30sec Plank


Cardio 
400m Run/Row/Bike


Endurance 18:00 / 19:00

Part 1

AMRAP 10Min
10 Weight Sit Ups
10 Goblet Sqaut 
10 Pull Ups


Part 2 - Cardio

400M Run x 4

Rest Between 1min - 5min

Part 1
3 Round
3 man maker
4 wall walk


Part 2
From 0:00 to 5:00 min complete
25 clean & jerk
25 burpeed over the bar

From 5:00 to 10:00 min complete
15 clean & jerk
15 Burpees over the bar

From 10:00 to 15:00 min complete
10 clean & jerk
10 Burpees over the bar


Bonus
2min plank

Strength 
Shoulder Press 8/8/8
Push Press 6/6/6


Conditioning 
Buy in : 300m Run 

21-15-9-15-21
Over Head Squat 
Med Ball Sit Up 

Cash Out : 300m Run


Endurance 20:00

TABATA Workout (20 Sec Work / 10 Sec Rest)

Air Squat / Hold Squat

KTB Swing / Hold KTB

Ring Row / Hold Row

GHD Sit Up / Hold GHD

Pick Up / Hold Plate Over Head

-- Rest 2 Min Between TABATA --