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Workout Of The Day
/ אימון יומי /

Skills 
Double Under
Work : 20/40/60/80/100 
Rest as needed Between Sets
Every Broken Sets - 3 Burpees 


Conditioning 
Buy in : 10 burpees
Directly intio: 
10-9-8-7-6-5-4-3-2-1 Reps
-Sumo DL HP
-Over head lunges
-HR push up
-weighted Sit Up

Cash out : 10 burpees

Warm Up - 3 Round 
40 Single Under 
20 V-Sit Up
10 Squat Jump
5 Inch Worm


Strength - Finish as Fast As Possible
30 HSPU 


Conditioning 
Work 40sec/45sec/50sec 
Goblet Squat
Reverse Plank 
Hollow Body
Hand Stand 
*Work - Hold Static, Rest For the Rest of the min  
*Scaled Work - 30sec Work 30sec Rest

Warm Up 
2 Round
10 Knee Up 
2 Inch Worm
20 Mountain Climbers 
10 Squat Position 


Conditioning 
50-40-30-20-10
Burpees
Push Up
Air Squat 
Sit Up 
*Scaled do 40-20-10

Warm Up 
3 Round
200m Run/50 Single Uner 
10 Air Squat
10 Push Press
10 Scapula Push Up 
6 Inch Worm

*חימום עם מקל מטאטא*


Conditioning - Team Of 2 "I Go You Go"
3 Round
1min Wall Ball 
1min Rest 
1min Power clean
1min rest
1min Box Jumps
1min rest
1min burpees
1min rest


Core 
Tabata - Plank

Warm Up 
2 Round
20 Jumping Jacks 
6 Push Up 
10 Sit Up 
10 Back EX
10 Side to Side Squat 

2 Round 
20 Jumping Jacks 
5 Burpees 
5 KTB Swings
5 Bounce Squat 


Strength 
5 Round
Goblet Squat 40sec Work, 1:20 min Rest 


Conditioning 
TABATA - HR Push Up 
*Rest 2 min*
TABATA - Sit Up 
*Rest 2 min*
TABATA - KTB Swing
*Rest 2 min*
TABATA - Burpees

*TABATA - Timer at youtube

Warm Up 
100 Single Under 
2 Round 
3 burpees 
3 Push Up 
3 Squat Jump 
3 Sit Up 
3 Inch Warm 

2 Round
10 DL
5 KTB Swings 


Strength
Dead Lift - Static dynamic 
3 Set Of
30sec Work 30 Sec Rest X 3 
2min Rest 


Conditioning 
6 Round Of : 
10 Push Press
7 Squat Jump
10 KTB Swing
50 DU 
30sec Hold L-Sit


סרטון הדרכה לביצוע החימום https://youtu.be/LtkUmJV9AwY

סרטון הדרכה לביצוע האימון https://youtu.be/4dEvNCyyk5c

Warm Up 
15 mountain climbers 

2 Round
5 Roll Up 
16m Duck Walk 

2 Round
5 Thrusters 
3 Burpees 


Conditioning 
100 Thrusters 
EMOM 5 Burpees


Core - Tabata 
W. Sit Up