Strength&Conditioning Every 2:45 Min 13:45 Min (5R) 8 Back Squat(Rpe 4-6) 10 Glute Bridge Dumbell Floor Press(Rpe 4-6) -Then- Every 2:45 Min For 13:45 Min (5R) 8 Deadlift (Rpe 4-6) 10 Tall Kneeling Dumbbell Arnold Press -Then- Isometric Strength Every 2 Min For 8!Min(4R) 15 Sec:Supinated Grip Chin-Up Hold 30 Sec:Holllow Hold
Strength&Conditioning 27 Min Emom(6R) 1.Every 1:30 Min For 15 /12 Cal Row 2.Every 1:30 Min For 15 Medball Clean(9Kg-6Kg)+10 Pull-Up 3.Every 1:30 Min For Rest -Then- Isometric Strength 4 Round 20 Sec:Star Plank 20 Sec:Rest 20 Sec Star Plank 40 Sec:Rest -Then- 3 Round 1 Min:Wall-Sit Hold 1 Min:Rest
Strength&Conditioning Two Person Team 5 Round 5 Min Amrap 10 Power Snatch(40Kg-25Kg) 10 Front Squat(40Kg-25Kg) Rest:2 Min
Strength&Conditioning 30 Min Emom(6R) 1.Min:10 Single-Dumbbell Alternating Devil Press (R1-L2) 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:40 M Single-Dumbbell Carry(R)(10M-10M) 40 M Single-Dumbbell Carry(L) 4.Min:30 Steps Walking Lunge(R1-L2) 5.Min::Rest
Strength Every 1:30 Min For 12 Min(8R) 5 Back Squat(Rpe 6-7) -Then- Every 1:30 Min For 12 Min(8R) 5 Deadlift (Rpe 6-7) -Then- Every 1:30 Min For 12 Min(8R) 5 Bench Press(Rpe 6-7)
MetCon 12 Min Emom Ofd:Max Burpee Even:Rest -Then- 12 Min Emom Odd:Max Cal.Row Even:Rest -Then- 8 Min Emom Odd: Plank Even:Rest
MetCon 10 Round For Time: 6 Pull-Ups 12 Push-Ups 18 Air Squat 200 M Run Cap Time:37 Min
Conditioning 30 Min Emom(6R) 1.Min:75 Double-Unders Or 100 Singel Jump Rope 2.Min:12 Cal Row 3.Min:15 Wall-Ball(9Kg-6Kg) 4.Min:12 Toes-To-Bar 5.Min:Rest
Multi-Strength Every 3:30 Min For 17:30 Min(5R) 8 Barbell Behind Neck Bulgarian Split Sqıat(R) 8 Barbell Behind Neck Bulgarian Split Sqıat(L) 8 Single Arm/ Single Leg Bench Support Bent Over KB Row(R) 8 Single Arm /Single Leg Bench Support Bent Over KB Row(L) -Then- Every 2:30 Min For 12:30 Min (5R) 8 Seat Barbell Shoulder…
MetCon 24 Min Emom(6R) 1.Min:12/10 Cal.Assault Bike 2.Min:12 Dumbell Power Snatch(R1-L2) 3.Min:100 M Shuttle Run(10M-10M) 4.Min:Rest -Then- Isometric Strength Every 2:45 Min For 11 Min(4R) 1 Min:Wall-Sit Hold 30 Sec:Bottom Push-Up Hold