Strength&Conditioning 24 Min Emom 1.Min:12 Wall-Ball(9Kg-6Kg) 2.Min:10 Cal Assault Bike 3.Mim:8 Strict Chin-Up+12 HandRelease Push-Ups 4.Min:Rest -Then- Isometric Strength 3 Round 30 Sec:Star Plank(R) 30 Sec:Rest 30 Sec:Star Plank(L) 30 Sec:Rest
Multi-Strength Every 2:15 Min For 13:30 Min(6R) 5 Front Squat(Rpe4-6)+10 KB Swimg(24Kg-16Kg) -Then- Every 3 Min For 15 Min(5R) 8 Split Squat With Landmine Press(R) 8 Split Squat With Landmine Press(L) 8 Single Arm Bent Over Landmine Row(R) 8 Single Arm Bent Over Landmine Row(L) -Then- Isometric Strength Every 2:30 Min For 10 Min (4R)…
Two Person Team Conditioning For Time 80-60-40-20 Cal.Row Cal Assault Bike Burpee Cap Time:40 Min
Strength&Conditioning Every 3 Min For 15 Mim(5R) 15 Paralel Bar Dips 20 M Dumbell Regional Style Walking Lunge(R1-L2) -Then- Every 2:30 Min For 12:30 Min (5R) 10 Arnold Press 6 Single Leg Dumbell Curl(R) 6 Singel Leg Dumbell Curl(L) -Then- Gymnastics 10 Min Emom 10 Toes-To-Bar
Oly. Every 1:30 Min For 10:30 Min(7R) 2 Squat Snatch(Rpe4-6)+2 Overhead Squat -Then- MetCon Every 3:30 Min For 17:30 Min(5R) 10 C2Bar Pull-Up 20 Push-Ups 30 Air Squat
Strength&Conditioning 36 Min Emom(6R) 1.Every 1:30 Min 18 Cal Row 2.Every 1:30 Min 10 Back Squat(Rpe 4-6)+10 Strict Dumbbell Press 3.Every 1:30 Min 10 Dumbell Reverse Lunge(R1-L2)+10 Bent Over Dumbell Row 4.Every 1:30 Min 10 Hollow Rock 20 Sec:Hollow Hold
MetCon For Time: 21-18-15-12-9-6-3 Hang Power Clean(50Kg-35Kg) Burpee Lateral Jump Over Front Squat(50Kg-35Kg)
Strength&Conditioning 30 Min Emom(6R) 1.Mim:12/10 Cal Assault Bike 2.Min:12 Dead Lift(Rpe4-6) 3.Min:20/15 Air Squat 4.Min:12 Supinated Grip Strict Chin-Up 5.Min:Rest
MetCon 30 Min Emom(6R) 1.Min:15 Parallel Bar Dips 2.Min:30 Ring Mountain Climbing(R1-L2) 3.Mim:12 Step Double KB Front Rack Walking Lunge(R1-L2) 4.Min:20 Sec:Split Squat Hold(R)+20 Sec:Split Squat Hold(L) 5.Min:Rest
OLY Every 1:30 Min For 10:30 Min(7R) 2 Squat Clean+2 Front Squat(Rpe4-6) -Then- Strength 5 Min Emom 5 Bar Muscle-Ups Or 5 C2Bar + 5 Hand -Release Push-Ups 5 Min Emom 5 Push-Press(Rpe4-6) 5 Min Emom 8 Bent Over Barbell Reverse Grip Row(Rpe4-6) -Then- Isometric Strength Every 3:15 Min For 13 Min (4R) 15 Sec:Hanging…