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Workout Of The Day
/ אימון יומי /

Strength 
EMOM 7min
5 Split Jerk  


Conditioning 
1 Round 
24 Wall Ball 
24 Box Jump Reverse 
Rest 1min
2 Rounds For Time
12 Wall Ball 
12 Box Jump Reverse 
Rest 1min
3 Rounds For Time 
8 Wall Ball 
8 Box Jump


Core
Plank 3min


Endurance 20:00

Tabata
Burpees 

Rest 2min


Tabata 
Wall Ball

Rest 2min


Tabata
Sit Ups

Rest 2min


Tabata
Double Unders 

Rest 2min


Tabata
Push Ups

Strength 
DeadLift
10/8/6/4/2


Talya Birthday 
32cal Row
32 Toes To Bar
32 Squat Clean
32 Burpees
32 OverHead Lunges 
32 KTB Swings


Tabata Static
Pull Up

Strength 
EMOM 7min
6 Pull Clean 


Conditioning 
AMRAP 7min 
3-6-9-12 
Back Squat 
HandStand Push Ups 


AMRAP 6min 
3-6-9-12 
Abmat Sit Ups 
20sec Plank

Strength 
EMOM 6min
5 Snatch Balance


Conditioning 
AMRAP 12min 
15 Push ups
20sec L Sits 
15 Air Squat


Core Tabata 
Russian Twist

CHALLENGE CFEY 2018

5 Round For Time 
400m Run 
10 Clean & Jerk 
--------------------
Barbell
Men 40kg 
Women 25kg


Strength 
Front Squat 10/8/6/4/2 


Endurance 19:00

EMOM 10min 
Odd: 20 Lunges Uphill
Even: 50m Sprint


Rest 3min
EMOM 10min
Odd: 10 Burpess 
Even: 15 KTB Swings 


Rest 3min
EMOM 10min 
Odd: 20 Double Unders 
Even: 10 GHD/Abmat Sit Ups

Strength 
Push Press 10/8/6/4/2 


Conditioning 
21-15-9 
DeadLift 
Pull Ups


Cardio 
400m Run

Strength 
EMOM 7min
6 Bench Press 


Conditioning 
50 Ktb Swings 
50 Lunges (25/25) 
50 Barbell Floor Wiper 
50 Crab Walk 
50 Sumo DeadLift HP