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Workout Of The Day
/ אימון יומי /

Strength
5 Round
Clean Complex 
3 Clean Pull 
3 Power Clean 
3 Hang Squat Clean
*Rest as needed

Conditioning - 4 Round For time 
30 DU 
30 sec Hand Stand
30 DU 
30 sec L-sit
30 DU 
30 sec GHD Hold Back ex
30 DU
30 sec Hold Goblet Squat 

Strength 
Split Jerk 5/4/3/2/1
*Rest As Needed
*Increasing Weight each Round


Conditioning 
AMRAP in 6min
8 Pull Ups
8 One Arm Thrusters 

rest 3min
3 Rounds For Time
400m Run
8 Toes To bar


Endurance 18:00 / 19:00

Part 1
For Time 

20 Burpees
40 KTB Swing
60 Sit Up
80 Air Squat
60 Sit Up
40 KTB Swing 
20 Burpees

Part 2
5 Round
200M Run
40 Double Unders
*Rest As Need*

Strength 
Front Rack Lunges 14/10/6/2
*Rest As Needed
*Increasing Weight each Round


Conditioning 
For Time:
800m Run
60 Double Unders
40 Sit Ups
20 Wall Ball
10 DeadLift 70/100kg
20 Wall Ball
40 Sit Ups
60 Double Unders
800m Run

Strength - EMOM 10 min 
ODD : 5 Cluster
EVEN : Rest 


Conditioning 
AMRAP 20 min - Team Of 2 
20 Burpees Over Partner Plank 
20 Wall Ball 
20 Pull Up 
400m Run 
*Partner Work Together  

Strength 
OverHead Squat 15/12/9/6/3
*Rest As Needed
*Increasing Weight each Round


Conditioning 
Tabata Air/Goblet Squat

Rest 1min
Tabata GHD/Abmat Sit Ups 

Rest 1min
Tabata KTB Swings 

Rest 1min
Tabata Plank/HandStand 


Endruance 20:00 / 21:00

Part 1

EMOM 10min

ODD : 12 Wall Ball

Part 2

4 Round

10 Pull Ups
20 Knee To Elbow
30 1Arm KTB Swing

*Every 1Min 100M Run

Strength 
Bench Press 15/12/9/6/3
*Rest As Needed
*Increasing Weight each Round


Conditioning 
5 Round For Time
5 Squat Clean 30/40kg
10 Back Extension
15 Box Jump
1 Rope Climb 

Strength 
DeadLift 9/6/3
*Rest As Needed
*Increasing Weight each Round


Conditioning 
For Time
100 Double Unders
50 Sit Ups
40 Wall Ball 
30 Front Rack Lunges
20 Pull Ups
10 Burpees
100 Double Unders