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Workout Of The Day
/ אימון יומי /

Part 1 
4 Round   
3 Muscle Snatch 
2 Overhead Squats
1 Snatch Balance 


Part 2 
21-15-9
KTB Swing 
400m Run 


Part 3 
3 Round
15 GHD Sit Up  
10 Box Jump 

Strength 
Every 3:00 min X 5 times
8 DL 
8 C2B
8 Ring Dips


Conditioning 
3 Round
30 Jumping Lunges 
30 sec Hold Squat 
30 Sit Up 
30sec Hold V-sit
30 Hr Push Up 
30sec Hold Hand Stand
*Every Round drop 10 Reps From lunges,sit up,push up

Strength 
5 Round 
6 Clean Pull 
Between Sets 10 GHD Sit Up   
*Rest as needed 


Conditioning 
For Time 
60 Thrusters 
On the min - 20 DU
*Start with DU  

Skills
10min Double Under  


EMOM 10
ODD : 10mX4 Shuttle Run 
EVEN : 5 Push Press 

*Rest 4 min* 

AMRAP 10min
15 Over Head Squat 
15 K2E 
15 Burpees 


Endurance 18:00 / 19:00

EMOM 10Min
ODD: 10 Wall Ball
EVEN: 10 Burpees

----Rest 2 Min-----

EMOM 10Min
ODD : 30M Shuttle Sprint
EVEN : 15 Toes To Bar

----Rest 2 Min-----

EMOM 10Min
ODD : 20 Sit Ups
EVEN : 20 DB Snatch

Strength 
Bent Row 8/8/8/8/8
Between Set 3 Wall Walk 


Conditioning 
30-20-10
Box Jump 
Sumo DL HP 
V-Sit Up 

*Rest 2 min* 

400m Run 

Strength 
Power Clean 8/8/8


Conditioning 
15 Round For Time 
8 Sit Up
7 Wall Ball 
6 KTB Swing

Part 1 
10-9-8-7-6-5-4-3-2-1 
Front squat 
Between sets 20sec plank

*2:00 min Rest

Part 2
10-9-8-7-6-5-4-3-2-1
Pull up
Between set 20sec reverse plank

*2:00 min Rest

Part 3 
10-9-8-7-6-5-4-3-2-1
HR push up
Between reps 20sec Side plank


Endurance 20:00/21:00

For Time

100M Run
10 Pull Ups
100M Run
10 Pull Ups
10 Ring Dips
100M Run
10 Pull Ups
10 Ring Dips
10 Wall Ball
100M Run
10 Pull Ups
10 Ring Dips
10 Wall Ball
10 GHD Sit Up
100M Run
10 Pull Ups
10 Ring Dips
10 Wall Ball
10 GHD Sit Up
10 Box Jump
100M Run
10 Ring Dips
10 Wall Ball
10 GHD Sit Up
10 Box Jump
100M Run
10 Wall Ball
10 GHD Sit Up
10 Box Jump
100M Run
10 GHD Sit Up
10 Box Jump
100M Run
10 Box Jump

100M Run