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Workout Of The Day
/ אימון יומי /

Strength 
Tempo Back Squat 10/8/6/6/4/4
7s down, 3s pause in bottom
*Rest As Needed 1-5min


Conditioning 
3 Rounds For Time 
21 Burpees 
15 KTB Swings 32kg
9 Push Press 60kg

Strength 
5 Round 
3 Deficit HSPU 
10 Front Rack Lunges 
*Rest As Needed

Conditioning 
AMRAP 5 min 
10 Box Jump 
5 Hang Power Snatch  

*REST 2 min*

AMRAP 5 min 
10 HR Push Up 
5 GHD Sit Up 

Strength 
EMOM 12min
Odd: 5 Clean Pull 
Even: 5 Weight Pull Ups


Conditioning 
On Pairs 5 Round For Time:
30 Wall Ball 10kg
15 Toes To Bar + Plank


Cardio
On Time:
400m Row


Endurance 18:00 / 19:00

EMOM 12Min

ODD : 10 Pull Ups

Even : 100M Sprint

Rest 2Min

EMOM 12Min

ODD : 20 Double Unders

Even : 10 GHD Sit Up

Rest 2Min

EMOM 12Min

ODD : 20 Jumping Lunges

Even : 10 Burpees 

Part 1
Strength 
Push Press 10/8/6/4
Push Jerk 4/4/2
Rest 1-3min


Part 2
Conditioning 
21-15-9
Front Squat 60kg
Ktb Swings 32kg
30sec L-Sit


Part 3
Tabata
Wall Ball

אימון גיבורים

"MURPH"
1600m Run
100 Pull Ups 
200 Push Ups
300 Air Squat
1600m Run


אימון אחרון ב19:00

Part 1
EMOM 7min
5 Clean & Jerk 50%/55%/60%/65%/70%/75%/80%


Part 2
3 Round For Time
400m Run / Row + 5 Thrusters 40kg
100 Double Unders + 5 Thrusters 40 kg


Part 3
Tabata HandStand

Strength - EMOM 7Min

5 Deadlift (80%-85%)


Conditioning

Cash In - 50 DU

5 Round 

5 Clean Squat

10 Sit Up

5 Clean Squat

10 V-Sit

Cash Out 50 DU


Bonus TABATA

Superman