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Workout Of The Day
/ אימון יומי /

Skill & Strength 
Pull Up/Kipping/butterfly
*Complete 20 From Each 


Conditioning
EMOM 20min
1 - 20 KTB Swing
2 - 20 Jumping Lunges
3 - 20 Russian Twist 
4 - 20 Push Up 

Bench Press
15/12/9/6/3
*Increasing Weight each Round
*Rest As Needed 


Conditioning 
AMRAP 13min
In Pair
22 Wall Ball
Burpees

Strength - Super Set
15/12/9/6/3
5 DL 
Max Reps Strict Pull-Up 


Conditioning 
3 Round 
50 Air Squat 
10 Hang Power Clean and Jerk *40/25 kg

Strength 
Snatch Balance
15/12/9/6/3
*Increasing Weight each Round
*Rest As Needed 


Conditioning 
30-20-10
Box Jump
Knees To Elbow


Endurance 18:00 / 19:00

*Barbara* W.O.D

5 Round

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squat

*Rest 3 Min Between Rounds*

For Time:
50 OverHead Lunges 
25 Butterfly Pull Ups
40 OverHead Lunges 
20 Butterfly Pull Ups
30 OverHead Lunges 
15 Butterfly Pull Ups
20 OverHead Lunges 
10 Butterfly Pull Ups
10 OverHead Lunges 
5 Butterfly Pull Ups
-------
♂ OverHead Lunges 30kg
♀ OverHead Lunges 15kg

Strength 
Push Press 15/12/9/6/3
*Increasing Weight each Round
*Rest As Needed 


Conditioning 
In Pair - I Go You Go
100 Ground To Overheads 60/40kg
Every Change 10 Air Squats 


Endurance 20:00 / 21:00

5 Round

20 Cal Row
20 OH Lunges
20 Knee To Elbow
20 Box Jump
2Min Rest

For Time:
12 Thrusters (60/40kg)
12 Hand Release Push-Ups
9 Thrusters (60/40kg)
9 Hand Release Push-Ups
6 Thrusters (60/40kg)
6 Hand Release Push-Ups
200 Double Unders
6 Thrusters (40/25kg)
6 Hand Release Push-Ups
9 Thrusters (40/25kg)
9 Hand Release Push-Ups
12 Thrusters (40/25kg)
12 Hand Release Push-Ups