Dov Panda

Workout Video: Warmup: 3 Sets: 10 Pike Pushups 3 Burpees over object 10 Jump Squats 3 Burpees over object 10 Hollow Rocks 3 Burpees over object 10 Kang Squats Strength: 3 Sets: 10/

Workout Video: Warmup: 2 Sets: 10/10 Wrist Rotations 10 Dislocations 10 Pike Pushups 5 Inch Worms 10 Burpees 10 Jump Squats 10 Hollow Rocks Metcon: “10 Plagues of Panda!” For time: 1

Workout Video: Warmup: 3 Sets: 5 Inch Worms 5/5 Overhead Lunges 10 Back extensions 10 Burpee step-ups 20 Standing Ostrich Strength: 6 Sets: 6/6 Single-leg Deadlifts (increase load) 12/12 Single-leg

Workout Video: Warmup: 10 High Knee Jumps 15 Dislocations 20 Overhead Squats 25/25 Wrist Rotationd 20 Overhead Squats 15 Dislocations 10 High Knee Jumps Skill: Handstands practice for 12min Metcon: For time:

Workout Video: Warmup: 1min Knee Taps then: 3 sets: 2 Wall Climb :15sec Hollow Hold 4 Inch Worms :15sec Superman Hold 8 Narrow Squats :15sec Duck Walk Strength: 6 Sets: 5-10 Weighted Pushups

Workout Video: Warmup: 5min work in light intensity: 7 Pushups 10 Backpack Deadlifts 7 Dislocations 10 Hollow Rocks 20sec Frog Jumps Strength: 6 Sets, use a heavy load: 5 Tempo Weighted Squats @5350

Workout Video: Warmup: 5 Sets: 5 Good mornings 5 Dislocations 5 Overhead Squats 5 Squat Dislocations 5/5 Wrist Rotations Strength: E2MOM for 16min (8 sets): 8/8 Single-arm Press (use kb/db/

Workout Video: Warmup: 30sec work, 15sec rest for 2 sets: 1: Backpack Deadlifts 2: Squat Dislocations 3: Weighted Overhead Situps 4: Broad Jumps Core Strength: EMOM for 7min: Max time L-Sit hold AMRAP

Workout Video: Warmup: 1min Dead Hang (door) 20 Dislocations 20 Overhead Squats 20 Backpack Pushpress 10 Inch Worms 10 Burpees 10 Rollups Strength: 5 Sets: 5-8 Weighted Door Pullups 1min Weighted Squat Hold

Workout Video: Warmup: 3min Jump Rope (singles/doubles) Then 3 sets: 20sec Duck Walk 15sec Handstand hold 10 Diamond Pushups 5 Burpee High Knees Strength: Tempo Jacksons @ 3030 10-10-10-10-10 *3 sec on the

Workout Video: Warmup: 2 sets: 10 Good Mornings 10 Hollow Rocks 2sets: 10 Back extensions 10/10 Elbow Rotations 2sets: 10 Weighted Squats 10sec Squat Bottom Hold Core Strength: “Durante Core” 5 Sets:

Workout Video: Warmup: 50 Mountain Climbers Then 2 sets: 3 Wall Climbs 12 Hand Release Pushups 12 Weighted Lunges 12 Back extensions Strength: E2MOM for 12min: 10 Weighted Step-ups (as heavy as possible)

Workout Video: Warmup: 10 Inch Worms 20 Dislocations 20 Scapula Pushups 20/20 Wrist Rotations 20 Cossack Squats 10 Burpee Broad Jumps Strength: 3 Sets: Max Strict HSPU 30sec Hollow Hold Metcon: 5

Workout Video: Warmup: 100 Double Unders (scale for knee taps) Then 2 sets: 6 Inch Worms 12 Backpack Deadlifts 6 Sotts Press 12/12sec External Rotation Shoulder Stretch Strength: 5 Sets: Max Door

Video Movie: Warmup: 4 Sets: 6/6 Wrist Rotations 8 Dislocations 10 Good Mornings 12 FAST Knee Taps Skill: 5 Sets: Max effort Double Unders/Single Unders in 1min *Rest 2min between sets

Workout Video: Warmup: 10/10 Arm Circles (forward/backward) 20 Cossack Squats 20 Diamond Pushups 20 Narrow Squats 20 Burpees Strength/Skill: Weighted Pistol Squats 10-10-10-10-10 (5 each leg) Work as heavy as

Workout Video: Warmup: Tabata (:20work :10rest x8) Jump Squats Good mornings (broomstick) Pushups Dislocations Strength: Tempo Weighted Pushups @3331 5-5-5-5-5-5 *Tempo @3331 means: 3sec on the way down, 3sec pause at the bottom,

Workout Video: Warmup: 3 Sets: 5 Inch Worms 10 Dislocations 15 Hollow Rocks 10 Pushups 5/5 Overhead Lunges Strength: 4 Sets: 20 Single-Leg Deadlifts (10 each side) 20sec L-Sit hold Rest 1min

Workout Video: Warmup: 20/20 Wrist Rotations Then: -3 Sets: 8 Kang Squats 8 Scapula Pushups 8 Backpack Deadlifts 8 Sotts Press Skill: Handstand practice 15min to practice technique or accumulate time in

Workout Video: Warmup: -30 Burpees -2 Sets: 10 Dislocations 15 Standing Ostrich -2 Sets: 10 Pike Pushups 15 Hollow Rocks Strength: Z-Press 20-20-20-20 (10 each arm) Metcon: For time: 50-40-30-20-10 Single-arm Bentover Rows

Workout Video: Strength: DB/KB/Backpack Front Squat 10-10-10-10-10 Metcon: 30-25-20-15-10 Hang Squat Cleans Pike Pushups Cash-out: Tabata: Wall Sit Handstand hold Endurance: AMRAP in 40min of the ladder: 1-2-3-4... Burpees 2-4-6-8... Backpack

Workout Video: Skill/Strength: Power Snatch (use a db/kb/bottle) 20-20-20-20 (alt arms) • online zoom session: power snatch technique with broomstick Metcon: 20 min AMRAP: 16 DB/KB/Bottle Power Snatches 12

Strength: “Bring sally up” squats Increase weight if needed Metcon: 3 rounds for time: 100 double unders 80 sit ups 60 lunges 40 push ups Cash out: Max hold in plank

Workout Video: שימו לב! בהכנת הסדין לאימון יש לוודא שהדלת סגורה לחלוטין עד לנעילה ושהקשר גדול וחזק. מי שרוצה יכול להכין 2 סדינים ולעבוד עם 2 ידיים בו זמנית. מי שאין לו סדין

Strength: Bulgarian Split Squat 10-10-10-10-10 (5 each leg) Metcon: 6 Rounds for time: 30 Russian Twists 20 Jacksons 10 Burpee Broad Jumps