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Workout Of The Day
/ אימון יומי /

EMOM 10 min
ODD - 5 Phoulder press
EVEN - 200m Sprint 

Conditioning - 2 Round 
AMRAP 6 min - 
OH Lunges 
K2E
Pick Up 
*Work Reps 2/4/6/8/10...etc
*2 min Rest and continue where you stop the reps

Core - 10/20/30/40/50/60
Plank 

Strength - 3 sets Of
DL - (30 sec Work / 30 sec Rest) X 3 

Conditioning 
21 - 15 -12 -9 -6 -3 
GHD Sit Up 
Hang Power Clean 

TABATA - Hand Stand / Air Squat  

Strength - Bench Press 
8/8/8/8

Conditioning - EMOM 30 min 
1 - 10 Cal Row 
2 - 10 Pull Up
3 - 20 Wall Ball 
4 - 20 KTB Swing 
5 - 30 Russian Twist 
 

Skiils - Hand Stand 

Strength - OH Squat 
5/5/5/5

conditioning - AMRAP 12 min 
3 HSPU
4 Power Clean 
20 Sit Up 
30 Air Squat

Tabata - Hollow Body 

E2MOM - 5 min
6 Thrusters 
10 T2B

Conditioning 
400m Run / Row
3 Round
21 DL 
15 Burpees OTB
9 Push Jerk
*Use the same Weight barbell
400m Run / Row

Strength 
Bear Complex - Pyramid 4X7reps
1rep is:
1 Clean 
1 Front Squat 
1 Push Press 
1 Back Squat 
1 Back Push Press 

Conditioning 
AMRAP 8min 
3 Wall Ball 
3 Knees To Elbow 
6 Wall Ball 
6 Knees To Elbow 
9/12/15/18/21/24...

Strength Peak Contraction 
Front Squat 1x10reps/ 4x6reps 

Conditioning 
21-15-9 
Chest To Bar 
Box Jump 
400 Run 

Tabata - HandStand