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Workout Of The Day
/ אימון יומי /

Strength - 6 Round 
40 sec Bear Complex 
80 sec Rest 

Conditioning - AMRAP 16  min
3 HSPU 
6 Hang Clean Squat  
9 Box Jump 

TABATA 
DU / Hollow Body


Endurance 18:00/19:00

ASAP

100 Pull Ups

100 Wall Ball

100 W. Sit Ups

100 Push Up

* Every Stop 3 Burpees

Part 1 - 3 Round For Time
30 sec Hold Hand Stand 
30 sec Hold Pull Ups 
30 Sec Hold Goblet Squat 
30 sec Hold V-Sit 

Conditioning - For Time 
10-9-8-7-6-5-4-3-2-1 Reps
Deadlift 
Bench Press 
Hang Power Clean 

Strength - EMOM 12 min 
ODD : 3 Snatch Squat + 3 Power Snatch
EVEN : Muscle Up


Conditioning - For Time 
50-40-30-20-10 
Push Ups 
Air Squat 
sec L-Sit


Cardio - 1200m 
Row / Run / Bike 
ניתן לשלב 400 חתירה + 400 ריצה + 400 אופניים וכו*


Endurance  20:00 21:00 

Part 1
21 - 15 - 9
Wall Ball
Pull Ups

Part 2
42 - 30 - 18
Sit Up
GHD Back Extension

Part 3
50 - 40 - 30 - 20 - 10
Double Unders
Push Up

Cash Out : Pick 2 
400m Row / 600m Run / 1Mile Bike

Strength - 5 Super Set 
Bench Press 10/8/6/4/2
Rope Climbe


Conditioning - 10 Round 
10m OH Walking Lunges (one arm KTB)
10 KTB Swing 
100m Run 


Core - TABATA 
L-Sit 

Strength 
Pause Front Squat 15/12/9/6/3
Rest 1-3min


Conditioning 
400m Run and then:
4 Rounds
21 Sit Ups
15 Wall Ball
9 Ring Dips
----
400m Run

Strength 
EMOM 8min
5 Cluster 


Conditioning 
AMRAP 12min 
3/6/9/12/15 Repeat 
Box Jump 
Muscle Clean
Knees To Elbow


Core
Tabata 
Plank - One Leg, One Arm

Strength
Tempo Deadlift 8/8/6/6/4/4
Rest 1-3min


Conditioning 
4 Rounds For Time
7 Pull Ups
7 Hand Release Burpees 
7 Hang Power Clean 70/35kg
7 Back Extension


Core 
Tabata Plank