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Workout Of The Day
/ אימון יומי /

Strength - Pyramid 
Barbell Floor Military Press (15min)
1X10reps/ 4X6reps 
DeadLift - Peak Contraction (15min)
1X10reps/ 4X6reps 

Tabata 
Toes To Bar

Rest 3-4min

Core - SuperSet - 90%
Row 400m
Run 400m 

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Endurance (20:00 / 21:00)
AMRAP 20min
20 Wall Ball 
20 GHD/Abmat Sit Ups 
20 KTB OverHead Lunges 
20 Pick Ups 
200m Farmer Walk 

Tabata - Plank

Strength - Peak Contraction
Back Squat  1X10reps/ 4X6reps 

Conditioning 
3 Round For Time 
30 KTB Swings 
30 Sit Ups 
30m HandStand Walk / 2min HandStand 

Core - Tabata 
Russian Twist

Strength Pyramid 
Bench Press 1X10reps/ 4X6reps 

Conditioning 
EMOM 15min 
6 DeadLift 
10 Toes To Bar 
20 Double Unders 

Cardio 
Row 400m - 90%

WARM UP - 3 Round 
200m Run 
2 Turkish Get Up

STRENGTH - EMOM 6
5 Cluster 

CONDITIONING - 10 Round 
10 Push UP 
10 Sit Up 
10 Air Squat 
*+1 Burpees Each Round 

Strength - Pyramid 
Lunges 1x10reps /4X6reps 

Conditioning 
21-15-9
Pull Ups 
Box Jump Over

Tabata - Wall Ball

Strength - 5 round 
max Ring Push Up 
1 Rope Climb

Conditioning -AMRAP 20 min
Team Of 2 
50 Power Clean 
50 Push Prees
50 V-Sit up
50 Burpees
50 K2E

Strength 
Thrusters 1x10reps/ 4x6reps 

Conditioning 
AMRAP 14min 
3 HandStand Push Ups 
6 Front Rack Lunges 40kg 
9 Sumo DeadLift 40kg 

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Endurance 20:00/21:00 

400m Run
21-15-9 
Sumo DeadLift HP 
HR Push ups 
----
400m Run 
21-15-9 
Box Jump 
Ball Slams 
---- 
400M Run 
9-15-21
Knees To Elbow 
Burpees 
---- 
400m Run
KTB Swings 
Air Squats