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Workout Of The Day
/ אימון יומי /

Strength
5 Round Super set
5 Bench Press 
1 Rope Climb 


Conditioning 
from 10 to 1 - Front Squat 
from 1 to 10 -Burpees OTB 
*work 10 front squat and 1 Burpees OTB


Core - 3 Round 
12 GHD Back Ex
12 GHD Sit Up

Strength 
Hang Squat Clean 5/5/5/5/5
E3MOM 15min


Conditioning 
100 Double Undes
21-15-9
KTB Swinhs
Push Ups
30sec L sit


Endurance 20:00/21:00

Emom 10min
5 Burpees
10 Strict Pull Ups

Emom 10min
10 Pull Ups
15 Air Squat

Emom 10min
15 Air Squat
20 Push Ups

*Rest 2 min Between Emom

Strength
10 min
Turkish Get Up


Conditioning 
"Hanukka WOD"
1 Clean&Jerk
2 Muscle Up 
3 Hang Power Clean
4 Thrusters 
5 Strict T2B 
6 Box Jump  
7 DL 
8 Burpees 

Strength 
EMOM 10
ODD : 1 Tempo Front Squat 
EVEN : max sec Hand Stand
*Tempo
* 10 Second Negative
* No Pause in Bottom
* Full Speed Stand

Conditioning 
4 Round
25 Wall Ball 
*every Stop = 4 Burpees 
20 Cal Row


Endurance 20:00 / 21:00

5 Rounds

20 Cal Row
30M Handstand Walk
20 Toes To Bar
30 DU
- Rest 30 Sec -

Strength
EMOM 12 min 
ODD : 5 Thrusters 
EVEN : 5 Strict Pull Up 

Conditioning 
3 Round 
21 Sumo DL HP 
15 HR Push Up 
9 Goblet Squat 
30 sec L - Sit 

Strength 
DeadLift 15/12/9/6/3
Rest As Needed


Conditioning
Run 400m

AMRAP 8min
8 Push Press
8 Ring Dips
8 Front Squat

Strength - 5 Round 
3 Power Clean 
3 Hang Sqaut Clean  
*rest as needed 


Conditioning - 5 Round 
4 Muscle Up 
10 GHD Sit Up 
4 Hand Stand Push Up 
10 GHD Back EX


Cardio - 500m Row