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Workout Of The Day
/ אימון יומי /

ערב ליל הסדר - חג שמח לכולם 

For Time 
40 T2B
40 Air Squat
40 Wall Ball 
40 Sit Up
40 Pull Ups 
40 OH Lunges 
40 Pick Up
40 HR Push Ups 
40 Sumo DL HP 
400m Run 

Strength - 5 Set 
3 Shoulder Press 
3 Push Press 
3 Push Jerk 
*2min Rest 

Conditioning - For Time 
21 - 15 - 9 
Clean 
DU
Floor Toes To Barbell 

Cardio - For Time
21 Cal Row / Bike
*rest 2 min*
15 Cal Row / Bike
*rest 1 min*
9 Cal Row / Bike

Part 1 - EMOM 10 min 
ODD : 2 HSPU + 30 sec Hold Hand Stand 
EVEN : 4 Squat Snatch 

Part 2 - 2 AMRAP 2min Rest Between
AMRAP 5 min  
5 Strict T2B
10 KTB Swing 
*Rest 2 min*
AMRAP 5 min 
5 Ring Dips 
10 Goblet Squat 

Part 3 - TABATA 
Floor L - Sit

Strength - Dead Lift 
Warm Up 10/8
10/8/6/4/2
2/4/6/8/10

Conditioning - 3 Round 
30 Squat Jump
30 Push Up 
30 Sit Up 

*After 3 Round*
400m Run

Strength - EMOM 7 min 
3 Power Clean 
Max Pull up in time remaining.

Conditioning - 2 x AMRAP 4, resting 4:00 between:
21 Wall Ball 
15 Sumo DL HP 
9 Burpees Box Jump Over

Core - 2:00min Weigthed Plank

Warm Up - 3 Round
4 Turkish Get Up (2/2)
200m Run 

Strength - Front Rack Lunges 
10 8 Warm Up
10/8/6/4/2
2/4/6//8/10

Conditioning - 8 min AMRAP
8 OH Squat 
2 Muscle Up 
8 Power Snatch
2 HSPU

Core - TABATA 
L-sit / Superman Hold 

Endurance 18:00 / 19:00

EMOM 10min

ODD : 100 meter Sprint

EVEN : 20 Push Ups

EMOM 10min

ODD : 20 KTB Swings

EVEN : 20 Air Squat

EMOM 10min

ODD : 20 Wall Ball

EVEN : 20 Sit Ups

After EMOM Rest 2 min

Strength - 5 Super Set 
5 Bench Press 
45 sec Hold Goblet Squat 
*2min Rest 

Conditioning - 5 Round 
5 Thrusters
10 T2B 
5 Thrusters 
10 Pull Ups
100m Run 

Core - TABATA 
Russian Twist

Mobility & Movement 16:30

Snatch / Kipping Pull Ups