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Workout Of The Day
/ אימון יומי /

Strength 
Bench Press
10/5/2/5/2/5


Conditioning 
AMRAP 15min
10 KTB One Arm Thrusters 
8 Toes To Bar 
30 Double Unders


Endurance (20:00)

4 Rounds For Time 
15 Burpees Box Jump (over)
15 Goblet Squat 24/32kg
15 KTB Swings 24/32kg
400m Run/Row

part 1  - 5 Round 
5 Curtis - P 
*Rest 1:30 min

part 2  - 3 Round 
400m Run 
10 Burpees
10 Cal Row

*Rest 3 min Between Part 2 to 3 

Part 3 - 3 Round 
15 GHD Sit Up 
10  Pull Ups
5 HSPU 

Strength 
EMOM 12min
Odd: 6 Snatch Pull
Even: 6 Hang Snatch 


Conditioning 
AMRAP 12min 
21 Sit Ups
15 Box Jump
9 Pull Ups


Cardio
400m Row 

Strength - EMOM 6 Min 
4 Clean & Jerk 

Conditioning - 5 Round 
30 sec STATIC Hand Stand 
30 Air Squat
30 Sit Up 
30 sec STATIC Pull Up
Every Stop = 3 Burpees 

 

Strength 
Push Press 10/5/1/5/1/5


Conditioning 
1200m Run
and Then
5 Rounds For Time 
10 DeadLift 50%
8 Ring Dips


Core Tabata
V-Sits

Strength
Back Squat 10/8/6/4/2


Conditioning
21-15-9-6
Pull Ups 
Box Jump
400m Run 

Strength 
Bear Complex 7-50%/7-60%/7-80%/7-90% 


Conditioning 
50 Ktb Swings 
50 Abmat Sit Ups
50 Wall Ball 
50 Push Ups


Tabata - Static 
Pull Up