Strength&Conditioning 24 Min Emom (6R) 1.Min:10 Tall Kneeling Arnold Press(Rpe4-6) 2.Min:10 Reverse Grip Strict Chin-Up 3.Min:10 Double Kb Front Rack Squat 4.Min:Rest -Then- Core Strength Every 3 Min For 12 Min(4R) 10 V-Up 10 Hollow Rock 20 Sec:Hollow Hold
Oly 10 Min Emom 2 Squat Clean(Rpe4-6) -Then- Strength Every 2:30 Min For 12:30 Min(5R) 7 Barbel Behind Neck Bulgarian Split Squat(R) 7 Barbel Behind Neck Bulgarian Split Squat(L) -Then- Every 2:30 Min For 12:30 Min(5R) 8 Bench Support Single Arm Dumbell Row(R) 8 Bench Support Single Arm Dumbel Row(L) 9 Hollow Hold/Single Arm Dumbell…
Two Person Team For Time: 200 Cal Row 300 Wall-Ball(9Kg-6Kg) Cap Time:40 Min
Strength&Conditioning For Time: 50 Back Squat No Rack(50 Kg-30Kg) 50 Pull-Up 50 Dumbbell Shoulder to Overhead(Rpe4-6) 50 Burpee Barbell Lateral Jump 25 Back Squat(50Kg-30Kg) 25 Pull-Up 25 Dumbbell Shoulder to Overhead(Rpe4-6) 25 Burpee Barbell Lateral Jump Cap Time:40 Min
Oly 10 Min Emom 2 Squat Snatch(Rpe4-6) -Then- Multi-Strength Every 3 Min For 15 Min(5R) 10 Tall Kneeling Landmine Goblet Press 12 Hand-Release Push-Ups 10 Split Squat Hold Rear Deltoid Raises With Resistance Band(R) 10 Split Squat Hold Rear Deltoid Raises With Resistance Band(L) -Then- Isometric Strength 4 Round 20 Sec:Elbow Star Plank(R) 20 Sec:Rest…
MetCon For Time: 3-6-9-12-15-18-21 Hang Clean&Jerks(40Kg-30Kg) Fromt Squat(40Kg-30Kg) Toes-To-Bar Box Jump(24”-20”)
Strength&Conditioning 30 Min Emom(6R) 1.Min:10 Dead Lift(Rpe4-6) 2.Min:10 Dumbell Thrusters 3.Min:10 Burpee Lateral Jump Over 4.Min:30 Sec:Hollow Hold 5.Min:Rest
Strength 10 Min Emom 3 Front Squat(Rpe6-7) -Then- Strength&Conditioning 25 Min Emom(5R) Every 2:30 Min For 10 Floor Press+12 Medball Clean(9Kg-6Kg) Every 2:30 Min For 10 Supinated Grip Strict Pull-Up 12 V-Up
Strength&Conditioning 36 Min Emom(4R) Every 3 Min For 500 M Row Every 3 Min For 75 Double-Unders Or 100 Single Junp Rope 12 Dumbell Power Snatch(R1-L2) Every 3 Min For 1 Min:Plank 1 Min:Wall-Sit Hold
Strength 10 Min Emom 3 Back Squat(Rpe6-7) -Then- MetCon 10 Round For Time 8 C2 Bar Pull-Up 10 Wall-Ball(9Kg-6Kg) 12 Push-Ups Cap Time:24 Min