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Workout Of The Day
/ אימון יומי /

Strength 
DeadLift 
1x10reps
Peak Contraction 2x6reps/ 2x3reps 

Conditioning 
4 Rounds For Time
400m Row \ Run
10 Pull Ups 
10 Burpees 
10 Pick Ups

Strength - Forced Reps System 
Bench Press 
1x10reps
2X6reps 
2x3reps 

Conditioning 
"Nancy" 
5 Round For Time 
Run 400m
15 Overhead Squat 25kg/40kg

Core Tabata 
Sit Ups

Strength 
Hand Snatch 1X10reps/ 2X6reps/ 2X3reps/ 1X1rep

Conditioning 
21-15-9 
Thrusters 
Pull ups 

Core - Tabata
Russian Twist

Warm Up
400m Run 
Squat - Moby - Flowers

Conditioning - 3 Round
1 - DU
2 - Pull Up
3 - Ring Dips
4 - Barbell Leg Reises
5 - Clusters
6 - Superman
7 - Hollow Body
8 - Row/Bike
9 - BURPEES ! 

* First Round 50 Sec Work 10 sec Rest
** Second Round 45/15
*** Third Round 40/20

Strength 
Split Jerk 1x10reps/ 2x6reps/ 2x3reps/ 1x1rep 90% 

Conditioning 
EMOM 15min 
1min: 21 KTB Swings 16kg/24kg 
2min: 15 Abmat Sit Ups 
3min: 9 Front Squat 35kg/60kg 

Core 
Tabata - Plank

Strength - 4 Round 
4m Rope Climb
4 Power Snatch

Conditioning 
6 min AMRAP 
10 Box Jump Over 
5 HSPU

*Rest 3 min*

6 min AMRAP
10 Burpees Box Jump 
5 Thrusters

STATIC - 1:30 Hold 
Hollow Body 
Back Ex

Strength 
1x10reps Warm Up
Pull Ups Weight 
Front Squat 
Super Set - Peak Contraction 3X6reps 

Conditioning 
50 Double Unders 
3 Round For Time 
21 Wall Ball 
15 Weighted Step Ups (KTB/DB)
9 GHD Sit Ups 
and Then:
50 Double Unders