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Workout Of The Day
/ אימון יומי /

Strength 
Snatch Balance
15/12/9/6/3
*Increasing Weight each Round
*Rest As Needed 


Conditioning 
30-20-10
Box Jump
Knees To Elbow


Endurance 18:00 / 19:00

*Barbara* W.O.D

5 Round

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squat

*Rest 3 Min Between Rounds*

For Time:
50 OverHead Lunges 
25 Butterfly Pull Ups
40 OverHead Lunges 
20 Butterfly Pull Ups
30 OverHead Lunges 
15 Butterfly Pull Ups
20 OverHead Lunges 
10 Butterfly Pull Ups
10 OverHead Lunges 
5 Butterfly Pull Ups
-------
♂ OverHead Lunges 30kg
♀ OverHead Lunges 15kg

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


Conditioning 
In Pair - I Go You Go
100 Ground To Overheads 60/40kg
Every Change 10 Air Squats 


Endurance 20:00 / 21:00

5 Round

20 Cal Row
20 OH Lunges
20 Knee To Elbow
20 Box Jump
2Min Rest

For Time:
12 Thrusters (60/40kg)
12 Hand Release Push-Ups
9 Thrusters (60/40kg)
9 Hand Release Push-Ups
6 Thrusters (60/40kg)
6 Hand Release Push-Ups
200 Double Unders
6 Thrusters (40/25kg)
6 Hand Release Push-Ups
9 Thrusters (40/25kg)
9 Hand Release Push-Ups
12 Thrusters (40/25kg)
12 Hand Release Push-Ups

Strength 
Low Hang Squat Clean 5/5/5/5/5
E3MOM 15min


Conditioning 
21-15-9 
Back Extension 
Pull Ups
Double Unders

Strength 
Every 3 min X 5 set 
5 Power Clean
3 HSPU + 20 sec Hold Hand Stand


 Conditioning 
AMRAP 3min 
3 Muscle Up 
9 Front Squat 
max reps Push Up
 
*Rest 2 min*

AMRAP 3min 
3 Muscle Up 
7 Front Sqaut 
max Reps Push Up

*Rest 2 min* 

AMRAP 3min 
3 Muscle Up
5 Front Squat 
max Reps Push Up 

Part 1
Skills 10min
Kipping / Butterfly Pull Ups / Muscle Ups / Iron Cross


Part 2
AMRAP 10min
2 Power Clean 
2 Squat Clean
2 Front Squat
2 Push Press 
2 Burpees
♂ - 60kg
♀ - 40kg


Rest 4min
Part 3
3 Rounds 
8 Box Jump
8 Toes To Bar


Endurance 18:00 / 19:00

Part 1
5 Round
50 Double Unders
200M Row / Run

Part 2 

AMRAP 10Min

2 Muscle Up
4 Burpees
6 H.S.P.U
8 Toes To Bar
10 Goblet Squat