Strength&Conditioning 24 Min Emom(6R) 1.Min:10 Bench Press(Rpe 6-7) 2.Min:12 Step Dumbell Walking Lunge(R1-L2) 3.Min: 14 Renegade Row(R1-L2) 4.Min: Rest -Then- Isometric Strength Every 2:45 Min For 11 Min(4R) 30 Sec:Hollow Hold 1 Min:Plank
Strength&Conditioning 30 Min Emom (10R) 1.Min:5 Squat Clean(Rpe4-6) 2.Min:12 Barbell Burpee Lateral Jump Over 3.Min:Rest
Conditioning Two Person Team For Time: 500 M -1000 M -1500 M-2000 M Row 30 Cal-40 Cal-50 Cal-60 Cal Assault Bike Cap Time:40 Min
Strength&Conditioning Every 5 Mim For 30 Min(6R) 7 Back Squat(Rpe6-7) 14 HandRelease Push-Ups 21 KB Swing(24Kg-16Kg) 28 Sit-Up
MetCon For Time: 24-21-18-15-12-9-6-3 Pull-Up Thruster(40Kg-25Kg) Box Jump Over(24”-20”)
Strength&Conditioning 5 Round 4 Min Amrap 4 Deadlift (Rpe 7-8) 8 Push-Ups 12 Air Squat Rest:2 Min
Conditioning 4 Round 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 25/20 Cal Assault Bike 3.Every 3:30 Min 75 Double-Under Or 100 Single Jump Rope+15 Burpee
Oly. Every 2 Min For 16 Min(8R) 8-6-4-2-2-4-6-8(%70-75-80-85) Squat Cleam -Then- Multi-Strength Every 2:15 Min For 11:15 Min(5R) 10 Barbell Floor Press 30 Sec:Ring Push-Up Hold -Then- Every 2:15 Min For 11:15 Min(5R) 10 Reverse Grip Bent Over Barbell Row 15 Sec:Supinated Grip Chin-Up Hold
MetCon 30 Min Emom(6R) 1.Min:12/10 Cal.Assault Bike 2.Min:15/12 Pull-Up 3.Min:12 Tall Kneeling Dumbbell Press 4.Min:8 Dumbbell Front Rack Reverse Lunge(R)+ 8 Dumbbell Front Rack Reverse Lunge(L) 5.Min:Rest
Conditioning Two Person Team 50-40-30-20-10 Burpee Box Jump Over(24”20”) 100-80-60-40-20 Wall-Ball(9Kg-6Kg) Cap Time:34 Min