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Workout Of The Day
/ אימון יומי /

Strength 
E3MOM 15 min
10 Strict Pull Up 
10 Strict T2B


Conditioning 
AMRAP 12min
20 Russian Twist 
15 Wall Ball 
10 GHD Back Ex 
 

Strength 
Thrusters 10/8/6/4/2
*Rest As Needed
*Increasing Weight each Round


Conditioning 
21-15-9
Sumo DeadLift HP 30/20kg
Ring Dips
GHD \ Abmat Sit Ups


Endurance 18:00 / 19:00

Team Of 2

For Time

200 Double Unders
180 Sleedge Hammer
160 Sit Up
140 Goblet Sqaut
120 KTB Swings
100 Chest To Bar
2Km Run

*Partition any way* 

Strength 
Bench Press 15/12/9/6/3
*Rest As Needed
*Increasing Weight each Round


Conditioning 
3 Rounds For Time
20 OverHead Lunges
10 Toes To Bar
400m Run


Tabata
Side Plank

Strength 
EMOM 4 min 
6 DL 

*Rest 2 min*

EMOM 4 min 
5 Hang Power Clean 

*Rest 2 min 

EMOM 4 min 
4 Push Jerk


Conditioning 
From 1 to 10 
Burpees Pull Up 
From 10 to 1 
GHD Sit Up 

*Work - 1 BPU & 10 GHD then 2 BPU & 9 GHD.....finish with 10 BPU & 1 GHD 


Strength 
Back Squat  15/12/9/6/3
Rest As Needed
*Increasing Weight each Round


Conditioning 
4 Rounds For Time
15  KTB Thrusters 
1 Rope Climb 
30 meter KTB Overhead Carry


Endurance 20:00/21:00

Part 1

EMOM 12Min

ODD : 5 Devil Press
Even : 10 Toes To Bar

Part 2

For Time

50 Sit Up
40 Pick Up
30 DB Step Up
20 Back Ext.
10 Burpees

פילטיס לחברי הבוקס בשעה 08:30 הרשמה באפליקציה


Strength 
EMOM 5 min
5 Power Clean 
*Rest 3 min*
EMOM 5 min
5 HSPU 


Conditioning 
For Time
50 V-sit Up 
40 KTB Swing 
30 Goblet Squat 
20 Box Jump 
10 Bar Muscle Up 


For Time:
22 calorie Row
25 Squat Cleans (42.5/30 kg)
22 Double-Unders
25 Bar Over Burpees
22 Double-Unders
25 Push Presses (42.5/30 kg)
22 Double-Unders
25 Pull-Ups
22 calorie Row