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Workout Of The Day
/ אימון יומי /

Strength 
EMOM 10min 
ODD : 4 Back Squat 
EVEN : 3 Front Squat 

Conditioning 
4 Round 
3 Bar/Ring Muscle Up 
15 GHD Back Ex

-Rest 2min-

4 Round 
15 GHD Sit Up
20 HR Push Up

Strength 
E2MOM 12min 
6 DL 

Conditioning 
6 Round For Time
3 Hand Stand Push Up 
6 Clean Squat 
9 Cal Row/Bike / 100m Run
*1min Rest  

Strength 
12min To Find 
Max weight - 3 Over Head Squat 

Conditioning 
AMRAP 12min
1 Rope Climb  
20 Wall Ball 
50 DU

Core 
Tabata - Hollow Body 

Strength 
E2MOM 10min 
3 Clean Pull 
2 Hang Squat Clean 
1 Thrusters 

Conditioning 
30-20-10
Box Jump 
KTB Push Press 

*Rest 2min and Start*

10-20-30
KTB Swing 
V-Up 

Conditioning  

Workout A

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Pull ups

Men use 22.5 Kg Dumbbells
Woman use 15 Kg Dumbbells

Workout B

1-rep-max clean

Time cap: 15 minutes to complete A AND B



Strength

4 round

8 bench press 

8 DB box step up

Conditioning

Every 3 min X 4 times

4 power clean 

3 hang clean squat 

2 thrusters 

Max burpees in time remaining

*2min rest between round 

Endurance Day
Conditioning 

Team Of 2 - I Go You Go
18 Round For Time
15/10 Cal Row / Bike 
20 Abmat Sit Up  
40 DU