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Workout Of The Day
/ אימון יומי /

Strength 
Bear Complex 4x7reps
1 Clean 
1 Front Squat 
1 Push Press 
1 Back Squat 
1 B. Push Press 


Conditioning 
10/9/8/7/6/5/4/3/2/1 
Toes To Bar 
Wall Ball 
20sec Plank 


Endurance (20:00)

3 Rounds
400m Run/Row  
Rest 3min


5 Rounds 
10 Pull Ups 
20 Knees To Elbow 
30 Air Squat

Part 1 - EMOM 7 min 
4 Snatch 
*increase load every min 

Part 2 - AFAP 
35 Ring Dips 
35 GHD Sit Up 
35 DL
35 Box Jump 
35 Cal Row/Bike

Part 3 - Hold 2 min
L-sit
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Gymnastic at 19:00

Strength - 4 Round 
6 Back Squat (80% From RM1)
8 Strict Pull Ups
*Rest 1:30 min


Conditioning - 3 Round 
100m One Arm Farmer Carry (50/50) 
22 Double Unders 
16 Front Rack Lunges
9 Push Press


Core - 2 Round 
Side Plank 1:00 min


Warm Ups
AMRAP 4min
Double Unders

Strength 
Rope Climb X4 

Conditioning 
EMOM 15min 
1min: 15 Air Squat 
2min: 7 Hang Power Clean 
3min: 10 Knees To Elbow 

CHALLENGE CFEY 2018 

Part 1
AFAP 7min 
Burpees 

Part 2 
10min To Find Rm1
Front Squat


Tabata 
KTB Swings 


Endurance 19:00 

2 Rounds
AMRAP 13min / rest 2 min
10 Sumo DeadLift HP 
15 HR Push Ups
20 V - Sits
200m Run

Strength 
DeadLift 10/8/6/4/2

Conditioning 
21-15-9 
Pick Ups 
Box Jump 
Toes To Bar 

Core Tabata

Part 1 - EMOM 10 Min 
ODD : 4 Cleasters 
EVEN : 4 Ring/Bar Muscle Up

Part 2 - AMRAP 10 min 
15 Wall Ball 
15 ABmat Sit Up
15 Push Ups
*Broken Set = 5 Burpees

Part 3 - cardio 
2 Round 
400m Row/Run/Bike 
*Rest 2 min Between Round