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Workout Of The Day
/ אימון יומי /

Skills 8min
Double Unders 2/5/10/15/25/50 


Strength 
Weight Pull Ups 10/8/6/4/2
Back Squat 10/ Drop Set 70% (3-4 sets)


Conditioning 
10/9/8/7/6/5/4/3/2/1
Hang Power Clean 50kg 
V-Sits 
20sec Super Man / GHD - Back Extension 


Endurance 20:00 / 21:00
AFAP 
50 Double Unders 
10 Burpees Pull Ups
20 Wall Ball 
30 KTB Swings 
40 Sit Ups 
50 Double Unders 
40 Sit Ups 
30 KTB Swings 
20 Wall Ball
10 Burpees Pull Ups 
50 Double Unders

Strength - Super Set
OverHead Squat 8/6/6/4/4/2
Sprint 60m


Conditioning 
AMRAP 13min
3 KTB Swings
3 Push Ups HR 
ETC... 6/9/12/15/18...

Strength    
DeadLift 10/8/6/6/4/4/2 

Conditioning : AFAP 
50 Wall Ball 
10 Double Unders
40 Wall Ball 
20 DU
30 Wall Ball 
30 DU
20 Wall Ball 
40 DU 
10 Wall Ball 
50 DU 

Core : 3 round
30sec Hold L-sit

Strength 
EMOM 5 min 
5 Clean

**2 min Rest**

EMOM 5 min 
5 Jerk


Conditioning - 4 Round 
4 min AMRAP 
400m Run 
Max Reps "CINDY"

*2 min Rest


Core
2min Weighted Plank 

Strength 
Front Squat 8/6/6/4/4/2

3 HandStand Push Ups Between Set.

Snatch Balance 3/3/3


Conditioning 
21-18-15-12-9
Knees To Elbow 
Box Jump


Cardio
400m Row/ Run


Endurance 19:00

7 Round For Time 
15 KTB Swings 
15 Medicine Ball Clean 
15 Boj Jump 
 

Strength 
Shoulder Press 8/6/6/4/4/2


Conditioning 
AMRAP 11min
21 Wall Ball 
15 Sit Ups 
9 Pull Ups


Core - Tabata 
V-Sit

Strength 
Bench Press 8/6/6/4/4/2 

Snatch Pull 6/6/6


Conditioning 
21-15-9 
Front Rack Lunges 40kg
50 Double Unders 


Core 
3min Plank