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Workout Of The Day
/ אימון יומי /

Strength 

Every 90sec X 5 times 

3 Hang power snatch 

3 over head Squat


Conditioning

Amrap 7

5 HSPU

10 sledge hammer

20 box jump

Conditioning 
Team Of 2 
Complete 60 Squat Clean + 80 Pull Up 
*Partner 1 and 2 Work at the same Time
*partitioned any way

*Rest 4 min* 

Team Of 2 
Complete 50 Push Jerk + 80 GHD Sit Up 
*Partner 1 and 2 Work at the same Time
*partitioned any way

*Rest 3 min*

400m Run 

Strength 
4 Round
3 Man Maker 
3 Wall Walk 
*Rest 1min 


Conditioning 
3 Round 
25 HR Push Up
20 K2E
15 Cal Row/Bike 


Endurance 20:00 / 21:00

21 - 15 - 9
GHD Sit Ups
Burpees

---400M Run---

21 - 15 - 9

Wall Ball
Double Unders

---400M Run---

21 - 15 - 9
Pull Ups
Box Jump

---400M Run---

2x TABATA
1) Handstand
2) Goblet Squat
Rest 2 Min


Strength 
Deficit DL 8/8/8/8/8
Rope Climb Between Sets


Conditioning 
21-15-9
Ring/Bar Dips 
Double DB Thrusters 
100m Run 

Conditioning

EMOM 30 min 

Min 1 - 20 Wall Ball

Min 2 - 10 Strict Pull Up

Min 3 - 20 V-sit Up

Min 4 - 10 Cal Row/bike

Min 5 - 20 KTB Swing

Min 6 - REST 


Core

Tabata - side plank

Strength 
Front Rack Lunges 10/8/6/4/2


Conditioning 
from 10 to 1 Reps 
Pick Up 
from 1 to 10 Reps 
weighted Sit Up
-20m OH Farmer Walk  


Strength 
Emom 4min
4 Clean Pull

-rest 3 min-

Emom 4min
4 Hang Squt Clean

-rest 3 min-

Emom 4min
4 Power Clean


Conditioning
2 Round
Plank 1min and then - AMRAP 4
5 Pull up
10 push up
15 air Squat

*Rest 2 min Between AMRAP*


Endurance 18:00/19:00

Emom 10min:
Odd: 6 cal row/bike
Even: 10 DB one arm Hang Cluster
*every round add one cal

1min rest

Emom 10min:
Odd: 6 burpees
Even: 10 Sumo DL high pull
*every round add 1 burpee

1min rest

Emom 10min
Odd: 20m shuttle sprint
Even: 10 back ext.
*every round add 10m sprint