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Workout Of The Day
/ אימון יומי /

Strength 
Over Head Squat 
10/8/6/3/3/3/3


Conditioning 
Buy In : 100 DU
4 Round 
5 Thrusters 
10 Burpees 
Cash Out : 100 Sit Up 



Strength 
Back Squat 
15/12/9/6/3
*Increasing Weight each Round
*Rest As Needed 


Conditioning 
21-15-9
Pull Ups
Push Ups
Sit Ups
Air Squat
1min Plank


Endurance 18:00 / 19:00

EMOM 10Min
ODD : 5 Muscle Up
Even : 10 Goblet Sqaut

Rest 2 Min

EMOM 10Min
ODD : 10 Squat Box Jump
Even : 15 Sit Up

Rest 2 Min

EMOM 10Min
ODD : 15 V-Sit Up 
Even : 20 Push Up

 

Strength 
Emom 8 min 
ODD : 5 Clusters
EVEN : Rest 


Conditioning 
On the 4:00 X 5 
300m Run/Row 
40 DU 
7 DL 

Strength 
Snatch Pull
12/9/6/3/1
*Increasing Weight each Round
*Rest As Needed 


Conditioning 
10/9/8/7/6/5/4/3/2/1
Shoulder To OverHead
V - Sits


Endurance 20:00 / 21:00

Part 1 :AMRAP 15Min

15 GHD Sit Up
15 Wall Ball
15 GHD Back Ext.
15 Box Jump

Part 2 : Cardio

4 Round

100M Sprint
10 Burpees

1:30 Min Rest

Skill & Strength 
Pull Up/Kipping/butterfly
*Complete 20 From Each 


Conditioning
EMOM 20min
1 - 20 KTB Swing
2 - 20 Jumping Lunges
3 - 20 Russian Twist 
4 - 20 Push Up 

Bench Press
15/12/9/6/3
*Increasing Weight each Round
*Rest As Needed 


Conditioning 
AMRAP 13min
In Pair
22 Wall Ball
Burpees

Strength - Super Set
15/12/9/6/3
5 DL 
Max Reps Strict Pull-Up 


Conditioning 
3 Round 
50 Air Squat 
10 Hang Power Clean and Jerk *40/25 kg