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Workout Of The Day
/ אימון יומי /

30 cal Row
30 Back Squat
30 DB Snatches

*Rest 3 min*

400m Run
40 HR Push Up
40 Pull Up

*Rest 3 min*

30 Cal Row/Bike
30 Front KTB Lunges
30 KTB OH Squat

*Rest 3 min*

400m Run
40 DL
40 T2B

Strength 
Bench Press 5X5 


Conditioning 
7 Round 
3 Thruster 
6 Burpees Over DB/KTB 
9 DL

Strength 
Push Jerk 5/5/5/5
Between Sets 10 GHD Sit Up 


Conditioning 
9-7-5 
Ring/Bar Muscle Up 
Squat Clean 

*400m Run*

5-7-9
Ring/Bar Muscle Up 
Squat Clean 


Endruance 20:00 / 21:00

AMRAP 13Min
20 Wall Ball
20 Toes To Bar
20 KTB Swings

---- Rest 2Min ----

21 - 18 - 15 - 12 - 9
DB Deadlift
DB Hang Clean
DB Push Press

Cash Out : 400M Run

Strength
Hang Power Snatch 5/5/5/5
*Stop 3sec at catch Position 


Conditioning
30 push press
30 burpees
30 pull up
30 ghd sit up
30 front rack lunges
*Every broken set - 100m run



Strength
E2MOM 10 - 7 thrusters
*Every Round: -1 Reps Of Thrusters & Increase Weight


Conditioning
21-15-9 Sumo DL HP
15Sec Hold L-Sit 
9-15-21 KTB Swing 
15sec Hold L-Sit 


Cardio
30 cal Row/Bike (Time Cup - 4:00 min)

Strength 
E3MOM 12min 
5 Clean Pull 
4 Hang Power Clean 
3 Jerk


Conditioning 
AMRAP 4min
8 OH Squat 
8 K2E
30 DU
 
*Run 400m*

AMRAP 4min 
8 OH Squat 
8 K2E
30 DU

Strength 
Weigthed Pull Ups 10/8/6/4/2
Max Reps Ring Dips Between Sets X 3


Conditioning 
Tabata Push Up / Hold Hand Stand 
Rest 1 minute
Tabata Goblet squats Jump / Hold Goblet Squat 
Rest 1 minute
Tabata Russian Twist / Hold V-Sit
Rest 1 minute
Tabata GHD Back Ex / Hold Superman 


Endurance 18:00/19:00 

Cash in : annie
50 1Arm DB Hang clean & Jerk
50 1 Arm DB Step Over
50 Pull Ups
Cash Out : 50 burpees