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Workout Of The Day
/ אימון יומי /

Strength 
Every 90sec X 8 
Sets 1+2 : 4 High Hang Power Clean 
Sets 3+4+5 : 3 Low Hang Power Clean 
Sets 6+7+8 : 2 Power Clean 

Conditioning 
3 Round 
400m Run 
40 Wall Ball 
20 Abmat Sit Up 
10 Alt Devil Press

Strength 
EMOM 8min 
ODD: 4 Back Squat 
Even: 3 Front Squat 

Conditioning 
For Time 
37 Cal Row
37 Ring Dips
37 V-Up 
37 DB Snatch 
37 GHD Sit Up 
37 Box Jump 
38 Burpees 

Strength
EMOM 10min 
ODD: 6-10 Strict Pull Up 
EVEN: 6-10 Ring/Bar Dips 

Conditioning 
AMRAP 13min
10 Lateral Barbell Burpees, 1 Round of “Macho Man”
10 Lateral Barbell Burpees, 2 Rounds of “Macho Man”
10 Lateral Barbell Burpees, 3 Rounds of “Macho Man”
10 Lateral Barbell Burpees, 4 Rounds of “Macho Man”
10 Lateral Barbell Burpees, 5 Rounds of “Macho Man”

[Continue Adding 1 Round of Macho Man]

“Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerk 

Strength
Every 1:30 min X 8 Round  
2 Power Clean 
2 Front Squat 
1 Push Jerk

Conditioning 
For Time 
70 Jumping Lunges 
60 Medicine Ball Push Up  
50 K2E
40 Pick Up 
30 Burpees 
20 GHD Back Ex
10 Muscle Up 


Endurance 18:00 / 19:00 / 20:00

Emom 30Min (40Sec Work / 20 Sec Rest )

1) KTB / DB Thrusters (2 KTB/DB)
2) Russian Twist
3) Row
4) DB / KTB Clean Squat (2 KTB/DB)
5) Shuttle Sprint
6) Toes To Bar 

Strength 
Behind the neck Push Press 6/6/6/6
*Between Set 20-30sec Hold Hollow Body

Conditioning 
3 Round Of 
21 ALT DB Snatch 
15 ALT DB OH Squat
9 Cal Row/Bike 

Strength 
Front Rack Lunges - 10/8/6/4/2
10 GHD Back Ex Between Set

Conditioning 
21-15-9 
Hang Squat Snatch 
GHD Sit Up
50 DU  

Strength 
E2MOM 10min 
4 Thrusters
20sec Hold Hollow Body

Conditioning 
10/9/8/7/6/5/4/3/2/1
KTB Swing 
Pull Up 
100m Row / 150m Bike 

Core
Tabata - Hold Hand Stand