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Workout Of The Day
/ אימון יומי /

Strength 
Low Hang Squat Clean 5/5/5/5/5
E3MOM 15min


Conditioning 
21-15-9 
Back Extension 
Pull Ups
Double Unders

Strength 
Every 3 min X 5 set 
5 Power Clean
3 HSPU + 20 sec Hold Hand Stand


 Conditioning 
AMRAP 3min 
3 Muscle Up 
9 Front Squat 
max reps Push Up
 
*Rest 2 min*

AMRAP 3min 
3 Muscle Up 
7 Front Sqaut 
max Reps Push Up

*Rest 2 min* 

AMRAP 3min 
3 Muscle Up
5 Front Squat 
max Reps Push Up 

Part 1
Skills 10min
Kipping / Butterfly Pull Ups / Muscle Ups / Iron Cross


Part 2
AMRAP 10min
2 Power Clean 
2 Squat Clean
2 Front Squat
2 Push Press 
2 Burpees
♂ - 60kg
♀ - 40kg


Rest 4min
Part 3
3 Rounds 
8 Box Jump
8 Toes To Bar


Endurance 18:00 / 19:00

Part 1
5 Round
50 Double Unders
200M Row / Run

Part 2 

AMRAP 10Min

2 Muscle Up
4 Burpees
6 H.S.P.U
8 Toes To Bar
10 Goblet Squat

Strength 
Thrusters - 10/8/6/4/2
Rest as needed 


Conditioning 
EMOM 20
1 - 20 Push Up 
2 - 5 OH Squat 
3 - 20 - V - Sit Up
4 - 5 Power Clean 
5 - Rest 

Strength 
E3MOM 12min
Back Squat 5/5/5/5


Conditioning 
All Exercises Static 
5 Rounds
40sec Work / 20sec Rest
Pull Up
V Sit
Squat Position
HandStand


Endurance 20:00 / 21:00

30sec Work / 30sec Rest

5 Rounds

KTB Swing
30m Shuttle Sprint
Toes To Bar
Jumping Lunges
H.S.P.U
DU

Strength
E2MOM 10
5 Dead Lift + 5 Strict C2B


Conditioning 
10 Round 
1 Clean  
1 Jerk
20 Sit Up
20 DU
*Increase weight every round 
*Partner 1 do 1 C&J k then partner 2 do 1 C&J and together 20 Sit 20 DU

Strength 
Clean Pull 5/5/5/5/5
E3MOM 15min


Conditioning 
AMRAP 14min
30m Farmer Walk
20 Wall Ball
10 Box Jump