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Workout Of The Day
/ אימון יומי /

Part 1 - Strength 
4 Round
1 Legless Rope Climb
4 Clusters 

Part 2 - Conditioning 
AMRAP 9 min 
3 OH Squat
3 Burpees 
6 OH Squat
6 Burpees 
9 OH Squat
9 Burpees...etc 12/15/18...

Part 3 - Cardio 
3 Round 
Row  300m ASAP

Strength -  8/6/6/4/4/2
DL
*3 Muscle Up Between Set

Conditioning -  3 Rounds:
40 Wallballs 
30 Russian Twist 
200 m Run

Core - TABATA 
Hollow Body / Superman 

Strength / Skills 
Clean & Jerk 5/5/5/5/5


Back Squat 6/6/6


Conditioning 
EMOM in 13min 
10 Push Ups 
10 Sit Ups 
8 Pull Ups

Strength - 10 min EMOM 
ODD : 5 Power Snatch (50-60% From rm1)
EVEN : 40 DU

Conditioning : 10 Round 
10 KTB Swing 1 arm 
10 OH Lunges 1 Side
25sec Side Plank 

Cardio : 2 Round 
500m Row/Bike 
*Rest 3 min 

Strength 
Front Squat 10/8/6/4/2 


Conditioning 
10/9/8/7/6/5/4/3/2/1 
Power Clean 
Toes To Bar 


Cardio - Tabata 
Burpees


Endurance 19:00

EMOM 12min
Odd: 10 Toes To Bar
Even: 6 Burpees 


EMOM 12min 
Odd: 10 V-Sits 
Even: 20 DB Snatch 


EMOM 12min 
Odd: 15 Lunges 
Even: 15 Pick Ups

Strength 
DeadLift 10/8/6/4/2 


Conditioning 
21-15-9 
Medicine Ball Clean 
Push Ups 
Knees To Elbow


Core Tabata - Bird Dog

5 Rounds of 
23 Wall Ball 
11 Burpees Over Plank 
18 KTB Swing 
200m Run Together 


*Team Of 2 i go you go
*each one do all the reps