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Workout Of The Day
/ אימון יומי /

Part 1 - EMOM 6 min 
5 Strict Pull Ups
5 Rind Dips

*Rest 4 min 

Part 2 - EMOM 6 min
6 Thrusters 

*Rest 4 min

Part 3 - 6 Round 
15 K2E
200m Run

Happy Birthday WOD 

Strength - Power Clean 
15 min Find 1RM 

Conditioning - For Time
20 - 15 - 10 - 5 
Box Jump 
Toes To Bar 

*REST 2:00 min*

5 - 10 - 15 - 20
Wall Ball 
Burpees

Core - 2:00 
Box L-Sit 

Strength 
OverHead Squat 10/8/6/6/4/2


Conditioning 
10/9/8/7/6/5/4/3/2/1
Pull Ups
Hang Power Clean 
20 Double Unders


ENDURANCE 20:00

AMRAP 20min
20 Knees To Elbow
20 Box Jump
20 KTB Swings 
20 Burpees

Part 1 - EMOM 10 min 
ODD : 5 Clean 
EVEN : 5 Jerk + 5 sec Old in catch Position

Part 2 - 5 Round ASAP
5 Weighted Pull Up 
10m Over Head Walking Lunges 
5 Ring Dip 
10m Over Head Walking Lunges 

Part 3 - 2 Round 
400m Run/Row


GYMNASTIC BY GILI AT 19:00 

Strength 
Bench Press 10/8/6/6/4/4/2


Conditioning 
21-15-9 
Thrusters 
Burpees


Core Tabata
Plank

Strength - DL 
10/8/6/6/4/4/2

Conditioning - For Time 
21 Push Press 
15 Squat Clean 
9 Muscle Up
400m Run 
9 Muscle Up
15 Squat Clean 
21 Push Press

Core - TABATA 
Russian Twist 

Strength - Back Squat 
10/6/6/4/4/4

Conditioning - 5 Round 
15 KTB Swing 
15 Wall Ball 
200m Run 

Core - 3 Round 
30 sec Hold L-sit
30 sec Rest 


Endurance 19:00

For Time : 
400 run or row
10 pull ups
20 v sit ups
30m bear walk
40 lunges
400m run
40 lunges
30m bear walk
20 push ups
10 toes to bar
400m run or row