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Workout Of The Day
/ אימון יומי /

הבוקס יהיה סגור לכל פעילות בימי שבת וראשון !!


Strength 
4 Round
5 Bench Press
10 GHD Back Ext. 

Conditioning 
400m run
10 Muscle Up
20 Clean & Jerk
30 Burpees Over the bar
40 Front Rack Lunges
600m run

Core 
Tabata Plank 

Strength 
DL 10/8/6/4
* +2 Set Pyramid : 
6->4->2 (Increase Weight)
2->4->6 (decrease Weight)

Conditioning 
For Time : 
30 HSPU (TC 12min)
*Every 3min (Including 0:00) Perform 300m Row/500m Bike

*Rest 2min*

For Time :
30 Ring Dips (TC 10min)
Ever 2:30min Perform 200m Run 


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

AMRAP 12Min
200M Row / 400M Bike
Max Wall Ball

After 12Min Directly Into :

2 Rounds
200M Run
12 DB Snatch
400M Run
12 DB Snatch 
600 DB Snatch
12 DB Sntach

Strength 
Deficite HSPU / Hand Stand Push Up 

Conditioning 
Buy In : 100 DU
Directly Into :
28-22-16-10 
Box Step Over 
DB Snatch 
Cash Out : 100 DU

Core 
Russian Twist

HEAVY WEIGHTLIFTING STRENGTH:
Every 90sec x 5
Back Squat 4-4-3-3-3

Every 90sec x 5
Clean Pull 3-3-3-3-3

10 min E2MOM
2 P. Clean + 3 Jerk

10 min E2MOM
muscle snatch 4-4-4-4-4

חדש ביום שני !! - אימוני אינדורנס בשעה 20:00 21:00 הרשמה באפליקציה 


Skills & Strength 
Perform Muscle Up (10 min)

Conditioning 
CONDITIONING:
3 Rounds - 5 min AMRAP
5 Hang P. Clean
10 MedBall Jump Squats
5 T2B
*Rest 2 mins
**increase HPC weight every round\


Endurance 20:00 / 21:00

Emom 8min
40M Shuttle Sprint + 1 Cindy

Emom 8min
4 Cal Row + 10 Jumping Lunges + 10 V - Ups

Emom 8min
5 Burpees + 10 Sit Ups + 15 KTB Swings

Rest 2Min Between EMOM

Strength 
4 Round 
8 Weighted Box step Up (4L/4R)
12-15 GHD Sit Up 

Conditioning
[0:00-9:00] 3 Rounds:
200m Run 25 Wall Ball

[9:00-18:00] 3 Rounds:
200m run 20 Pull Ups

[18:00-27:00] 3 Rounds
200m Run 15 Burpees

Strength 
E2MOM 8min 
5 Thrusters 

Conditioning 
Team Of Two
A| Partner 1 - AMRAP 5min
Max rounds "DT"

3 min Rest

B| Partner 2 - AMRAP 5min
Max rounds of "Cindy"
3 min rest

C| Partner 1 + 2
3 min AMRAP Max Burpees

*Partner 1 And Partner 2 Swich Between AMRAP A/B, and Work Together AMRAP C.