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Workout Of The Day
/ אימון יומי /

17:36:07Strength 
EMOM 3 min 
3 Round Of Bear Complex

Rest 2 min 

EMOM 3 min 
2 Round Of Bear Complex 

Rest 2 min 

EMOM 3min 
1 Round Of Bear Complex 

*Increas Weigth Every EMOM  


Conditioning 
21-15-9 
Ring Dips 
DB Box Step Up 
Cal Bike/Cal Row/300m Run


Endurance 20:00/21:00 

Amrap 6
10 toes to bar
10 burpees

Amrap 6
10 db thruster
100m run

Amrap 6
10 ktb swing
10 du

2 Tabata - side plank 

Strength 
Over Head Squat 15/12/9/6
*Between Set 8 GHD Sit Up 


Conditioning 
4 Round 
15 Wall Ball 
15 KTB Swing 
15 Pull Up 
*Every Broken Set -> Strat Again  

Strength 
Slipt Jerk 5/5/5/5/5


Conditioning 
AMRAP 6 min 
3 Muscle Up 
9 GHD Sit Up
16 KTB Swing 1 arm

-- 400m Run and Rest 3 min -- 

AMRAP 6 min 
3 Muscle Up 
9 GHD Sit Up
16 KTB Swing 1 arm

 

Strength
Every 2 min X 5 Round
7 Thrusters
30 DU 


Conditioning
30-20-10
HR Push Up
DB Snatch 
Russian Twist


Cardio 
600m Run 

Strength 
4 round 
5 Bench Press 
1 Rope Climb
*Rest as Needed


Conditioning 
100 Reps DL 
*Every Stop 5 Burpees
*Rx'd 60/35 Kg


Core 
Tabata - Side Plank


ENDURANCE 
For Time : 
100 Pull Up
100 Wall Ball 
100 Sit Up 
*Every 2min 5 burpees Squat 

Strength 

EMOM 10min

Odd: 5 clean 

Even : 3 push Jerk 


Conditioning

21-15-9

Med ball clean 

Weighted Sit Up

Med ball push up

-200m Run 

Strength  
40 Strict Pull Up
*Every Break 10 HR Push Up
TC- 10 min


Conditioning 
For time I go you Go
50 Devil press
100 T2B
100 Air squats
50 DB Snatch