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Workout Of The Day
/ אימון יומי /

פרטים

Strength - Peak Contraction  
OverHead Squat 
1X10reps/ 4X6reps 

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

Core - 2min
HandStand

פרטים

Strength 
Thrusters 1X10reps/ 4X6reps 

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

Core - 3min
Plank

פרטים

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

פרטים

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

פרטים

Strength Pyramid 
Bench Press 1X10reps/ 4X6reps 

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

Cardio 
Row 400m - 90%

פרטים

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 

פרטים

Strength - Pyramid 
Lunges 1x10reps /4X6reps 

Conditioning 
21-15-9
Pull Ups 
Box Jump Over

Tabata - Wall Ball