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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
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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
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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
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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
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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
