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Workout Of The Day
/ אימון יומי /

Strength 
Snatch Balance 10/8/6/4/2
E3MOM 15min


Conditioning 
22-16-10
One Arm KTB Swings
One Leg Toes To Bar
1min Plank

AMRAP in 20 minutes
18 Wall Ball Shots 7/9kg
18 American Kettlebell Swings 16/24kg
7 Power Cleans 40/60kg
12 Burpees

Strength 
Squat Clean 5/5/5/5/5
E3MOM 15min


Conditioning 
AMRAP 8min
8 Pull Ups
10 Box Jump


Endurance 20:00 / 21:00

For Time

100 Pull Ups
100 Wall Ball
100 Sit Up
100 KTB Swing
100 Push Up

Partition any way

Time Cap : 30Min

Strength 
Bench Press 
15/12/9/6/3/1
*Between Set complete 10 GHD Back ex & Sit Up
*rest as needed

Conditioning 
200m Run 
5 Thrusters
200m Run 
4 Thrusters
200m run
3 Thrusters 
200m Run
2 Thrusters
200m Run 
1 Thruster
200m Run 

Strength 
Split Jerk Back 5/4/3/2 
E3MOM 12min


Conditioning 
9-15-21
KTB Swings
Medicine Ball Clean
30 Double Unders

Strength 
4 Round 
4 Curtis P 
2 Muscle Up 
*Rest as Needed

Conditioning 
Buy in - 400m Row/Run
5 Round 
10 Sumo DL-HP
10 T2B 
Cash Out - 400m Run/Row

Strength 
Snatch Complex
4 Rounds
3 Snatch Pull
2 Hang Snatch
1 OverHead Squat
Rest as Needed


Conditioning 
3 Rounds For Time
21 Wall Ball
15 Box Jump
9 Pull Ups


Endurance 18:00 / 19:00

AMRAP 9Min
18 OH Lunges
18 KTB 1 ARM Swing
18 Pick Up

AMRAP 9Min
18 Burpees
18 Knee To Elbow
18 GHD Back Ext.

AMRAP 9Min
18 Pull Ups
18 Cal Row
18 Medicine Ball Clean

Rest 1Min Between AMRAP