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Workout Of The Day
/ אימון יומי /

Strength 
EMOM 8min 
5 Squat Clean 

Conditioning 
21-15-9 
Ring Dips 
Sit ups 
Box Jump

Strength - Pyramid 
Snatch Balance 3X6reps 
Snatch Pull 3X6reps

Conditioning 
AFAP 
30 Abmat Sit Ups 
30 Pull Ups 
30 Ktb Swings 
30 OverHead Squat 30kg
30 Air Squat 
30 Ring Dips
30 Abmat Sit Ups

Strength - Peak Contraction 
Back Squat 1x10reps/ 4x6reps 

Conditioning 
4 Rounds For Time 
15 Wall Ball 
15 Push Ups 
400m Run

EMOM 10 min
ODD - 5 Phoulder press
EVEN - 200m Sprint 

Conditioning - 2 Round 
AMRAP 6 min - 
OH Lunges 
K2E
Pick Up 
*Work Reps 2/4/6/8/10...etc
*2 min Rest and continue where you stop the reps

Core - 10/20/30/40/50/60
Plank 

Strength - 3 sets Of
DL - (30 sec Work / 30 sec Rest) X 3 

Conditioning 
21 - 15 -12 -9 -6 -3 
GHD Sit Up 
Hang Power Clean 

TABATA - Hand Stand / Air Squat  

Strength - Bench Press 
8/8/8/8

Conditioning - EMOM 30 min 
1 - 10 Cal Row 
2 - 10 Pull Up
3 - 20 Wall Ball 
4 - 20 KTB Swing 
5 - 30 Russian Twist 
 

Skiils - Hand Stand 

Strength - OH Squat 
5/5/5/5

conditioning - AMRAP 12 min 
3 HSPU
4 Power Clean 
20 Sit Up 
30 Air Squat

Tabata - Hollow Body