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Workout Of The Day
/ אימון יומי /

Strength 
E2MOM 
P.Clean 10/8/6/4/2


Conditioning 
5 Round 
5 Push Press 
10 Burpees OTB 

*Rest 3 min* 

5 Round 
30 DU 
15 V-Sit Up

Strength 
E3MOM
DeadLift 15/12/9/6/3/1


Conditioning 
400m Run
AMRAP 10min
"Half CINDY"
5 Pull Ups
10 Push Ups
15 Air Squat
-----
400m Run


Endurance 20:00 / 21:00

Part 1 Super Set

5 Round
200M Run
20 DU
-Rest As Need-

Part 2

4 Round
20 Sleedge Hammer
18 KTB Somu DL HP
16 DB Snatch
14 Step Over The Box
12 Toes To Bar
10 Burpees

mobillity
OH Squat 


Strength
7 Set 
1 Tempo OH Squat 
5sec down
5sec pause in bottom
5sec stand
*increase weight every round  


Conditioning
7 Round 
15 Wall Ball 
10 K2E 
5 Burpees

Row 3 X300m
Rest 3min


Conditioning
21-15-9
Back Squat 60/90kg
Push Ups
Double Unders

Skills & Strength
Pull Ups 
*find max weighted 1 rep
**Between 2 sets max Reps Ring Dips 


Conditioning
AMRAP 8 min 
8 DL 
12 GHD Sit Up 
16 Box Jump 


Bonus - 700m Row

Skills 
Clean & Jerk 


Heavy Day
Find You RM1
Clean (15min) in Pair
E3MOM 4/3/2/1/1
Jerk (15min) in Pair
E3MOM 4/3/2/1/1


Tabata in Pair 
Medicine Ball Plank


Endurance 18:00 / 19:00

Part 1
EMOM 10Min
100M Sprint

Part 2
AMRAP 15Min
20 Pull Ups
20 KTB Swing
20 Jumping Lunges
20 GHD Sit Up
20 Push Up

Strength 

4 Round
3 Snatch Pull
2 Hang Snatch
1 Snatch Balance


Conditioning

10 Round
10 Pull Ups
100M Run
10 Burpees
100M Run

*1Min Rest Between Round*