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Workout Of The Day
/ אימון יומי /

Strength 
Front Squat 10/8/6/4


Conditioning 
3 Round 
16 Cal Row/Bike 
12 DB Thrusters 
8 Burpees Box Jump Over 


Core 
Tabata - L-Sit

Strength 
DL 8/8/6/6/4


Conditioning 
EMOM 16min
1 - 4 Hang Clean Squat 
2 - 5 HSPU + 10sec Hold Hand Stand 
3 - 10 Cal Row/Bike (Or 40sec)
4 - 10 V-Sit Up + 10sec Hold Hollow Body

מעשנת בשר מחילה בשעה 20:00 - לא יתקיימו אימונים בשעות 20:00 21:00 מוזמנים להירשם באפליקציה 

3 Rounds

1 Round of “Kelly”
1 Round of “Helen

1 Round of “Kelly”:
400m Run
30 Wallballs 
30 Box Jumps 

1 Round of “Helen”:
400m Run
21 Kettlebell Swings
12 Pull-Ups

Strength 
5 Super Set 
5 Bench Press 
10 Bent Over Row 
*Rest as needed 


Conditioning 
Buy In : 400m Row/Bike/Run
Directly Into 3 Round :
10 GHD Sit Up 
20 KTB Swing 
30 Air Squat 
40 DU
Cash Out : 400m Row/Bike/Run

Strength
Curtip P 5/4/3/2/1 
*Rest As Needed Between Sets
*Curtis P :
Power Clean 
Front Rack Lunges X 2 
Push Press


Conditionign 
4 Round 
10 GHD Back Ex
20 Floor Press 
10 Burppes Over The Bar 
20 sec Hold Hand Stand  

Strength
EMOM 10
ODD : 4 Muscle Up
EVEN : 4 Front Squat (60-70%)


For Time:
30-25-20-15-10
Wall Ball
Toes to Bar

Strength 
Hang Power Clean 6/6/4/4


Conditioning 
AMRAP 16 
3 DL 
10 Sledge Hammer 
20 Russian Twist 
200m Run 


Endurance 18:00/19:00 

Team of 2 

For Time: 

100 pull ups 

200 Weighted SitUp

100 DB Thruster 

200 Sledge Hammer 

100 Burpees 

2 min medicine ball plank - together 

* partition anyway