Strength Every 1:30 Min For 10:30 Min(6R) 5 Back Squat(Rpe %75-%80) Then- 10 Min Emom 1 Shoulder Press+3,Push Press(Rpe4-6) -Then- Multi-Strength Every 3:30 Min For 14 Min(4R) 5 Single Arm Kb Turkish Sit Ups (R) 5 Single Arm Kb Turkish Sit Ups (L) 30 M Single Arm KB Overhead Carry (R) 30 M Single Arm…
Conditioning Two Person Team 5 Round For Time 1000 M Row 800 M Run 40 Cal Assault Bike Cap Time:40 Min
Conditioning 5 Round For Time: 400 M Run 100 Double-Unders Or 100 Single Jump Rope 20 Burpee
Strength&Conditioning 5 Round For Time: 20 Dumbell Power Snatch(R1-L2) 20 Wall-Ball(9Kg-6Kg) 20 Hollow Rock
Strength Every 2 Min For 12 Min(6R) Back Squat 1.R:5 Rep(%70) 2.R:5 Rep(%75) 3.R:3 Rep(%80) 4.R:3 Rep(%85) 5.R:1 Rep(%90) 6.R:1 Rep(%90) -Then- Every 2 Min For 12 Min(6R) Bench Press 1.R:5 Rep(%70) 2.R:5 Rep(%75) 3.R:3 Rep(%80) 4.R:3 Rep(%85) 5.R:1 Rep(%90) 6.R:1 Rep(%90) -Then- 10 Min Emom 5 Supinated Grip Weighted Chin-Up
Conditioning 42 Min Emon(4R) 1.Every 3:30 Min For 25 Cal.Assault Bike 2.Every 3:30 Min For 30 Cal.Row 3.Every 3:30 Min For 400 M Run
Strength&Conditioning 25 Min Emom (5R) Every 2:30 Min 1.R:20 M Double Kb Front Rack Walking Lunge Every 2:30 Min 2.R:20 Pull-Up+ 20 Push-Up -Then- Core Strength Every 3:30 Min For 14 Min(4R) 30 Sec:Hollow Hold 20/15 Rep Sit-Up 1 Min:Plank
Multi-Strength Every 3:30 Min For 17:30 Min(5R) 8 Barbell Behlnd Neck Step-Up(R)(20”) 8 Barbell Behlnd Neck Step-Up(L)(20”) 8 Strict Shoulder Press -Then- MetCon 4 Round For Time: 400 M Run 15 Burpee Box Jump Over(24”20”) Cap Time:20 Min
Strength Every 2 Min For 12 Min(6R) 5 Power Clean +5 Front Squat(Rpe4-6) -Then- Every 3:30 Min For 17:30 Min For(5R) 10 Hollow Hold Single Arm Dumbell Press(R) 10 Hollow Hold Single Arm Dumbell Press(L) 10 Single Arm Dumbell Bent Over Row(R) 10 Single Arm Dumbell Bent Over Row(L) 15 Sec:Single Leg Ring Plank Hold(R)…
Conditioning 30 Min Emom(10R) 1.Min:10 Cal.Assault Bike 2.Min:12 Burpee 3.Min:Rest