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
Strength&Conditioning 37:30 Min Emom(5R) 1.Every 2:30 Min For 400 M Row 2.Every 2:30 Min For 20 Step Dumbell Walking Lunge(R1-L2) 3.Every 2:30 Min For 8 Dumbell Hammer Curl With Dumbell Press 8 Barbell Reverse Grip Bent Over Row 50 Double -Unders Or 50 Single Jump Rope
Metcon Two Person Team 100-75-50 Wall-Ball(9Kg-6Kg) 100-75-50 Step Walking Lunge(R1-L2) 100-75-50 Alternatif V-Up(R1-L2) 120 M-180 M- 240 M KB Farmers Carry Walks Cap Time:40 Min
MetCon 36 Min Emom(6R) 1.R: Every 2 Min 15/12 Cal.Row+10 Box Jump(24”-20”) 2.R: Every 2 Min 200 M Run+12/10 Kb Swing(24Kg-16Kg) 3.R:Rest
Strength&Conditioning 12 Min Emom Odd:4 Back Squat(%75)+8 Cal Assault Bike Even:Rest -Then- 12 Min Emom Odd:4 Bench Presss(%75)+Strict Burpee Even:Rest -Then- 10 Min Emom Odd:8 Bench Support Dumbell Row(R)+8 Bench Support Dumbell Row(L) Even:4 Strict C2B Pull-Up