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Workout Of The Day
/ אימון יומי /

Strength 
OverHead Squat 10/8/6/6/6/4


Conditioning 
AMRAP 16min
3/6/9/12/15/18...
Power Clean
Pull Ups
30sec Plank

Strength 
Back Squat 10/8/7/6/5/4
Rest 1-3min


Conditioning 
3 Round For Time
15 Push ups 
15 Knees To Elbow
15 Double Unders 
15 Hang Snatch (25/40kg)


Core 
Tabata Side Plank


Endurance 19:00

Part 1
400m Run + 10 Pull ups ×3
Rest 3min


Part 2
AMRAP 15 min
20 Wall Ball
20 Sit Ups
20 KTB Swings
20sec L-Sit

Conditioning 
21-15-9 
Thrusters (25/40kg)
Burpee Over The Bar

Rest 3min


21-15-9 
DeadLift (40/80kg)
Air Squat

Rest 3min 


1min HandStand Hold

Rest 3min


For Time 
100 Wall Ball (5/9kg)
400m Run

Strength 
Clean Pull 10/8/5/5/5/5/5


Conditioning 
21-15-9 
Wall Ball 
Pull Ups
Toes To Barbell 


Tabata - Sumo DeadLift HP


Endurance 20:00 / 21:00

2 Round

AMRAP

2min Work / 30 Sec Rest 

Row / Bike

Abmat Sit Ups

Box Jump

Ktb Swings

Russian Twist

Strength - 5 Round Superset 
7 Bench Press 
1 Rope Climb
1:30-2:00 min Rest  

Conditioning - 10 to 1 
Dumble Thrusters 
Box Jump Over 
20 sec L-sit 

Cardio - 2 Round 
400m Run 
*Rest 2 min between round 

Strength 
Snatch / Muscle Snatch
10/8/5/4/3/2


Conditioning
EMOM 18min
1min: 20m One Arm OverHead Langes (10m/10m)
2min: 20sec V-Sit 
3min: 20 Double Unders


Core - Plank 3min

Strength - 15min Build 1 RM
Weighted Pull Ups
weighted Rind Dips

Conditioning - 6 Round 
3 Push Jerk
6 Hang Power Clean 
9 DL 
*Drop the bar = 3 Burpees

Cardio - TABATA 
Burpees / Row