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Workout Of The Day
/ אימון יומי /

Strength
Front Squat 10/8/8/6/6


Conditioning
EMOM 18 min
1 - 10 Pick Up
2 - 40 DU
3 - 10 Pull Up + 10 Ring Dips
4 - 15 GHD Sit Up
5 - 15 KTB Swing
6 - 45sec Row

Conditioning

5 Round

AMRAP in 2 min 

1 Round of "cindy" 

Max reps of barbell movement in the time remaining

*2 min Rest Between AMRAP

 

 

*1 round of cindy :

5 pull up

10 push up

15 Air squat

 

 

*Barbell Movement : 

#1 clean Pull

#2 Hang Power Clean

#3 Front Squat

#4 push Jerk

#5 clean&Jerk


Bonus

Tabata - Side Plank

Part 1 
Finish Not For Time
25 HSPU 
25 C2B


Part 2 
50-40-30-20-10 
Wall Ball 
Abmat Sit Up 

Strength 
Floating DL 
10/8/6/6/6


Conditioning
3 Round  
10 Unbroken Thrusters 
10 Unbroken Burpees 
30 Unbroken DU
*Rest 1 min Between Round 
*Back To Start if You Broke The Set


Core 
Tabata - L-Sit


Endurance 18:00/19:00

Part 1
EMOM 10Min
ODD : 100M Sprint
EVEN : 10 Pull Ups

Part 2
21-15-9
Wall Ball
Weight Sit Up

---15 Burpees---

15-9-6
KTB Sumo DL HP
V-Ups

---15 Burpees---

9-6-3
H.S.P.U
Toes To Bar

---15 Burpees---

Strength

6 Round

3 power snatch + 1 Over head squat

*REST AS NEEDED


Conditioning

Part 1

500m Row

*3min Rest

400m Row

*2min Rest 

300m Row

Part 2

21-15-9

GHD sit up

GHD back ex 

30sec Hold hand stand 

Strength 
EMOM 5min 
5 Clean Pull 

EMOM 5 min 
4 Hang Power Clean & Jerk


Conditioning 
21-18-15-12-9-6-3 
HR Push Up 
KTB American Swing
100m Run

Strength
Bench Press 10/8/5/5/5
Complete 3 Rope climb Between sets 


Conditioning
7 round
5 muscle Snatch
5 Box Jump
5 strict T2B


Cardio 
400m Run 


Endurance 20:00 / 21:00

5 Rounds
10 Cal Row
20 Med Ball Alternating Rotational Throws
10 Burpees
20 KTB Swing

----Rest 2 Min-----

For Time
50 Sleedge Hammer
100M Farm Carry
40 Sleedge Hammer
100M Farm Carry
30 Sleedge Hammer
100M Farm Carry
20 Sleedge Hammer
100M Farm Carry
10 Sleedge Hammer
100M Farm Carry