Static Contraction&Core Control 4 Round 30 Sn:Pull-Up Bar Hold 30 Sn:Rest -Then- 4 Round 25 Sn:Hollow Hold 45 Sn:Rest -Then- Strength&Conditioning Every 3:30 Minutes for 21 Min(6R) 20 Wall-Ball(9kg-6kg) 8 Dumbbell Power Snatch, Left each arm 8 Dumbbell Power Snatch, Right each arm 20 Sit-Ups
Bert For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees
Strength&Conditioning 4 Round 5 Min Amrap 5 Hang Power Clean(60kg-40kg) 10 Pull-Ups 15 Handreleas-Push-Ups Rest:2 Min
Strength&Conditioining 10 Min Amrap 10 Sumo Deadlift High Pulls(40kg-30kg) 10 Wall-Ball(9kg-6kg) Directly into… 200 M Dumbbells farmers carry,(24kg-16kg) 100 M Kb Goblet Walking lunge(24kg-16kg)
Strength&Conditioning 30 Min Emom 1.Min:4 Front Squat(%70-%65)+8 Dumbell Push Press 2.Min:15-12 Cal Row 3.Min:Rest
Strength&Conditioning 26 Min Emom 1.3.5.7.9.11.Min:10-8 Cal.Assault Bike 2.4.6.8.10.12.Min:5 Handstand Push-Ups 13.14.Min:Rest 15.17.19.21.23.25.Min:12-10 Kb Swings(28kg-16kg) 16.18.20.22.24.26.Min:12-10 Kb Goblet Squat(28kg-16kg)
Weightlifting 13 Min Emom 1.2.3.4.Min:2 Squat Snatch(70%) 5.Min:Rest 6.7.8.9.Min:1 Squat Snatch(75%) 10.Min:Rest 11.12.13.Min:5 Overhead Squat(Ss%75) -Then- Strength&Conditioning 15 Min Amrap 9 Deadlifts(70kg-50kg) 12 Push-Ups 15 Box Jumps(24’-20’)
Static Contraction 4 Round 20 Sn:Ring Dips Hold 40 Sn:Rest -Then- 4 Round 20 Sn:Ring Row Hold 40 Sn:Rest -Then- Strength&Conditioning For time: 21 Thrusters(40kg-25kg) 7 Ring Muscle-Ups or 12 C2Bar +12 Hand Release Push-Ups 100 Doubel-Unders or 150 Single 18 Thrusters 6 Ring Muscle-Ups or 10 C2Bar + 10 Hand Release Push-Ups 75…
Static Contraction 4 Round 1 Min:Push -Up Plank 30 Sn:Rest 1 Min:Wall Squat Hold 30 Sn:Rest -Then- Strength&Conditioning 24 Min Emom (8R) 1.Min:10 Bench Press(%55-%50) 2.Min:12 Step Dumbell Walking Lunge 3.Min:Rest
Strength Back Squat Every 1:30 Min For 9 Min(6R) 3 Back Squat(%80) -Then- Strength&Conditioning 4 Rounds of: 3 Minute Amrap 12 Hand Release Push-Ups 12 Kettlebell Swings(24kg-16kg) Rest:1 Min