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Workout Of The Day
/ אימון יומי /

Part 1 EMOM 5 Min 
5 Power Clean

Part 2 - EMOM 5 min 
5 Split Jerk 

Part 3 - 5 Round 
5 C2B
10 HR Push Up 
15 Goblet Squat
20 ABmat Sit Up

Strength 
DeadLift 
10/8/6/4/4 

Conditioning 
5 Round For Time 
200m Run 
100m OverHead Farmers Carry 
20 Wall Ball Shots 

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Gymnastics 19:00

Strength 
Bench Press 
10/8/6/4/2 

Conditioning 
9-15-21 
Hang Power Snatch 
Burpees Over The Bar 

Core 
GHD/Abmat Sit Ups

Strength 
Front Rack Lunges 1x10reps/ 4x6reps 

Conditioning 
EMOM: 15
1min: 6 Power Clean 
2min: 6 HandStand Push Ups 
3min: 10 Box Jump

Core - Tabata 
one arm - one leg Plank

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Yogalates 20:15

Strength 
EMOM 6min
4 Muscle Ups

Conditioning 
AMRAP 12min 
3 Push Press 
3 DeadLift 
Every Round add 3reps on each exercise.

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Endurance (19:00)

AMRAP 22min
400m Row/Run
10 Pull ups
20 Jumping squat
30 KTB Swings
40 Sit Ups
50 Double Unders 

Tabata 
Russian Twist

Strength - Peak Contraction  
OverHead Squat 
1X10reps/ 4X6reps 

Conditioning 
21-15-19
KTB Swings \ Pick Ups 
Burpees over KTB 
Knees To Elbow 

Core - 2min
HandStand

Strength 
Thrusters 1X10reps/ 4X6reps 

Conditioning 
50 Push Ups 
50 Jump Lunges
50 Pull Ups 
50 Sit Ups 
50 Box Jump

Core - 3min
Plank