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Workout Of The Day
/ אימון יומי /

Part 1
EMOM 7min 
6 OverHead Squat


Part 2
Conditioning 
4 Round For Time
15 Wall Ball 9/7kg
400m Run
40sec Plank


Part 3
EMOM 5min
12 Toes To Bar


Endurance 19:00/20:00

  • AMRAP (with a Partner) in 30 minutes
  • 50 Burpees
  • 400 meter Run (Together)
  • 50 Kettlebell Swings (24/16 kg)
  • 400 meter Run (Together)
  • 50 Pull-Ups
  • 400 meter Run (Together)
  • 50 Push-Ups
  • 400 meter Run (Together)

Strength - Back Squat 
10/8/6/4/6/8


Conditioning - For Time 
Buy In - 50 Sit Up 
21 - 15 - 9 
Thrusters 
K2E
KTB Swings 
Cash Out - 50 Sit Up


Bonus - 15X3 GHD Back Ex


Mobility & Movement

Find 1RM Back Squat

Keep Pull Ups / Butterfly Pull Ups

Strength 
5 Round Super Set
5 Push Press
Max Push Ups

Rest 2-4min


Conditioning 
3 Round 

10 Hand Clean

10 Box Jump

10 GHD Sit Up

Cash Out

Pick 2/3

20 Cal Row

20 Cal Bike 

800M Run


Endurance 20:00 / 21:00

4 Round

15 GHD Sit Up

15 Pull Ups

4 Round

15 GHD Back EX.

15 Push Ups

4 Round

15 Toes To Bar

15 Jumping Squat

TABATA - DU / Burpees  

ערב יום השואה אימון אחרון 19:00

Strength - Super Set 
5 DL (80-85%)
Max Reps Pull Ups 

Conditioning - For Time 
200m Run + 2 Power Snatch 
200m Run + 4 Power Snatch 
200m Run + 6 Power Snatch 
200m Run + 8 Power Snatch 
200m Run + 10 Power Snatch 

Bonus - 3 Round 
15 GHD Sit Up 

Strength - 4 super sets
5 bench press
Max reps ring dips


Conditioning - 5 round
Farmer carry 30m
Walking lunges 30m
Hand stand 30sec
Hollow budy 30sec


Tabata superman

Part 1 - On the 1:00 min  X 6 sets
1 - 5 Squat Clean (80%)
2 - 4 Squat Clean (80-85%)
3 - 3 Squat Clean (85-90%)
4 - 2 Squat Clean (90-95%)
5 - 1 Squat Clean (95-100%)
6 - 1 Squat Clean (100%)

Part 2 - Conditioning
3 Rounds:
15/10 Calorie Assault Bike / Row
10 Burpee Box Jump Overs (30″/24″)
…Directly into…
3 Rounds:
12 KTB Sumo Deadlifts High Pull
9 KTB Front Squats
6 KTB Push Jerks

Part 3 - TABATA 
Side Plank 

Conditioning 
1200m Run
9 Hang Power Clean 
21 Burpees 
Rest 1min
800m Run 
15 Hang Power Clean 
15 Burpees 
Rest 1min
400m Run 
21 Hang Power Clean
9 Burpees

Core
2min L-Sit


Endurance

Part 1

E2MOM 10

200m Run + 10 Burpees

Part 2 

48 - 30 - 18

OH Lunges

Push Ups

- Rest 1 Min - 

21 - 15 - 9

Wall Ball 

Pull Ups