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Workout Of The Day
/ אימון יומי /

Strength 
Bench Press 10/8/6/4


Conditioning 
2 Round
30 KTB Swing 1 Arm
15 Burpees Over The KTB 
30 KTB Thruster 1 Arm
15 Burpees Over The KTB

*Rest 2 min* 
400m/1200m Row/Bike 

האימונים מתקיימים בשעות 07:30 08:30 09:30 ואימוני הצהריים מבוטלים - מזל טוב לתום ונועם !!

Strength 

Over Head Squat 10/8/6/4/2 
*Between 10 GHD Back Ex


Conditioning 
Every 90sec X 6
10 Pike (Box) Push Up 
10 Box Jump
15 V-Sit Up

RFA 2020 Event 1+2 
For Time (17min Time Cap)
50 DU 
30 Pull Ups
50 DU
20 C2B
50 DU
10 Bar Muscle Up

*In Time Reamaining Complete 
As Heavy as Possible : 5 Thrusters 


Endurance 20:00 / 21:00

AMRAP 8Min
200M Run
Max Pull Ups

--Rest 2Min--

AMRAP 8Min
200M Run
Max Wall Ball

--Rest 2Min--

AMRAP 8Min
200M Run
Max Toes To Bar

Strength 
EMOM 8min 
ODD : 3 Power Clean 
EVEN : 3 Hang Squat Clean


Conditioning 
27-21-15-9
Wall Ball
Med Ball Push Up 
Med Ball Sit Up
200m Run 

Part 1 
Every 2min X 5 
10 Cal Row/Bike 

Part 2
Every 3min X 5
20 DB Snatch 

Part 3
5 Round Not For Time
10 GHD Sit Up

Strength 
5 Round 
5 Clean Pull 
8 Strict Pull Up 
*Rest 1:30min Between Sets


Conditioning 
30-20-10 
KTB Thrusters  
Russian Twist 
--Run 200m--
10-20-30
KTB Swing 
Russian Twist 

Strength
EMOM 10
ODD : 5 Back Squat 
EVEN : 3 Front Squat 


Conditioning 
2 Round 
100 DU 
20 Floor Press 
10 Sumo DLHP 
*Work With Barbell 


Core 
2:30 min Plank 


Endurance 18:00/19:00 

For time
100 KTB swing
80 Stsp Up
60 Knees to elbow
40 Burpeea
20 Hand stand Puse Up