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Workout Of The Day
/ אימון יומי /

Strength - SuperSet
Front Squat 10/8/6/6/6/2
30sec Squat Position
Rest 1-3min


Conditioning
AMRAP 
2min - Row 
20sec Rest 



2min - Muscle Ups / Pull Ups
20sec Rest 



2min - Wall Ball
20sec Rest



2min - GHD / Abmat Sit Ups 
20sec Rest 



2min - One Arm KTB Swings (1min-right/1min-left)

Strength 
Z-Press 10/8/6/4/4


Conditioning 
AMRAP 18min
3/6/9/12/15/18..
Toes To Bar 
Box Jump Over
Thrusters 

Strength - 10/8/6/4/2 
Dead Lift 
*5 Strict Pull Ups Between Sets

Conditioning - 3 Round 
21 HR Push Up 
15 T2B
9 Clean Squat 
400m Run 

Part 1 - Super Set 4 Round
5 HSPU 
10 Front Rack Lunges


Part 2 - 4 Round
200m Row
10 Sumo DL
200m Run 
10 GHD Sit Up 


Part 3 - Core - TABATA 
Superman Hold / L - Sit


Endurance 20:00 / 21:00

Part 1 - EMOM 10min
10 Squat Box Jump 


Part 2 - EMOM 10min
5 Burpees Pull Ups 


Part 3
21-15-9
Wall Ball 
Toes To Bar

Strength - E2MOM 10min
4 Hang Snatch Squat 
3 Muscle Up 

Conditioning - AMRAP 9 min 
5 Thrusters 
30 DU
5 Thrusters 
30m Farmer Walk OH 

Core - TABATA 
Side Plank 

Strength 
Bench Press 10/8/6/6/6/2
Rest 1-3min


Conditioning 
5 Round - 40sec Work / 20sec Rest 
Pull Up Static 
Squat Position 
HandStand
V-Sits 

Strength 
EMOM 7min
5 Squat Clean 


Conditioning 
On Time 
30 Wall Ball 
30 KTB Swings 
30 Knees To Elbow
30 Burpees
3 Rope Climb


Core - Tabata - Plank