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Workout Of The Day
/ אימון יומי /

*יום שישי אימון בחוף הים בשעה 08:00 פרטים בבוקס ובאפליקציה*

Strength
 
Weigthed Pull Up 
*5 sets for max weight and reps
*Between Set perform Ring Dips 


Conditioning 
21-15-9 
Golblet Squat 
V-sit Up
*Finish With 200m Run directly into...
15-12-9
Goblet Squat 
K2E
*finish with 200m Run directly into...
9-6-3
Goblet Squat 
T2B
*Finish with 200m Run 
*Incease Goblet Squat Weight Every Part 

Strength 
Split Jerk 12/10/8/6/6


Conditioning 
E2MOM 12 min
5 DL 
30sec Hand Stand 


Cardio 
800m Run 

Part 1 
Complete - 25 Muscle Up 
Every Stop 200m Run 


Part 2 
50 Front rack Lunges 
Every Stop 30 Push Up  
- 200m Run - 
100 Floor Wipers 
Every Stop 40 DU 

Strength 
Bear Complex - 7/7/7/7
*Rest 2min Between Set 
*increas Weight Every Round 
*Bear Complex : 
Clean 
Front Squat 
Push Press 
Back Squat 
Back Push Press


Conditioning 
Amrap 7 
3/6/9/12/15.. 
Pull Up 
Box Jump
Abmat Sit Up 
*Every Round Add 3 Reps


Endurance 18:00/19:00 

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings (1.5/1 pood)

10 Burpees

10 meter Bear Crawl

10 Burpees

20 Kettlebell Swings (1.5/1 pood)

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

Strength

Bench press 15/10/10/8/8/6/6

Conditioning

21 - 15 - 9 

Sumo DL high pull 

GHD Sit-up

***

400m run 

***

9 - 15 - 21 

KTB Swing 

Burpees


Conditioning

Amrap 5 min 

5 clean pull

15sec hold L-sit 

100m run 

*Rest 3min* 

Amrap 5min

5 hang squat clean 

15sec hold L-sit

100m run 

*Rest 3min* 

Amrap 5min 

5 power clean

15sec hold L-sit 

100m run

*Rest 3min*

Amrap 5min

5 push jerk 

15sec hold L-sit 

100m run

Strength 
3 Tempo Back Squat X 5
5sec Down 
3sec Stop at bottom
Fast Stand Up
*Rest as Needed


 Conditioning 
AMRAP 12min 
12 Pick Up 
12 K2E
12 Burpees plate Over


Endurance 20:00/21:00 

Amrap 8min 

8 T2B 

8 OH Lunges 

8 8 burpees 

2min rest 

Amrap 8min

8 GHD Sit-up 

8 Pick up 

8 Box Jump

2min rest

Amrap 8min

8 Pull ups

8 Sumo DL High pull

100 m run