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Workout Of The Day
/ אימון יומי /

Strength
OverHead Squat 
5/5/5/5/5
*Stop 3 Sec at the bottom 


Conditioning
AMRAP 12 min
4 Power Snatch 
10 Burpees 
4 Muscle Up 
10 GHD Sit Up


 Core - Tabata 
L - Sit / HandStand 


Endurance 20:00

5 Rounds For Time 
15 Knees To Elbow 
15 Sumo DeadLift HP
15 Burpees 
15 Box Jump


Cash Out
200 Farmer Carry 

Strength 
DeadLift 8/8/6/6/4/2 


Conditioning 
1/2/3/4/5/6/7/8/9/10
Pull Ups 
Goblet Squat 
KTB Swings 


Tabata 
Sit Ups 

Weightlifting
Clean & Jerk 
Warm Up - 10 / 8 
Strength - 8/6/4/2


Conditioning
6 Round 
15 Pick Up 
15 T2B 
15 DU


Cardio 
2 Round 
400m Run/Row/Bike 
*REST 2:30 min

Skills 
Turkish Get Ups


Strength 
Front Rack Lunges 8/8/6/6/4/4


Conditioning 
50-40-30-20-10 
Medicine Ball Clean 
Box Jump 

Strength 
Bench Press 8/6/6/4/4/2


Conditioning 
AMRAP 5min
9 Hang Power Snatch 
15 Sit Ups
20 Sec Plank

rest 3min

AMRAP 5min
9 Front Squat
15 Pull Ups
20sec  HandStand 


Endurance 19:00

AMRAP 20min 
20 Push Ups 
20 OverHead Lunges 
20 Abmat Sit Ups 
20 Ring Dips / Pull Ups 
30m Bear Walk

Strength 
Z - Press 10/8/6/6/4/2


Conditioning 
3 Round For Time 
21 Knees To Elbow 
15 OverHead Lunges 
9 Box Jump Over


Tabata - Plank

Strength 
Power Clean 5/5/5/5/5


Conditioning - E2MOM 12 min  
5 Thrusters
10 Box Jump
20 Russian Twist 


Cardio - TABATA 
Burpees / Static Pull Up