Strength Every 3:30 Min For 17:30 Min(5R) 10 Floor Press 10 Reverse Grip Bent Over Barbell Row 10 Dumbell Bulgarian Split Squat(R) 10 Dumbell Bulgarian Split Squat(L) -Then- Every 2:15 Min For 11:15 Min(5R) 10 Barbel Curls 10 Floor Triceps Extension -Then- Isometric Strength 3 Round 1 Min:Wall-Sit Hold 1 Min:Plank 1 Min:Rest
Oly. 10 Min Emom 3 Power Snatch(Rpe6-7) -Then- Every 2 Min For 12 Min (6R) 5 Front Squat(Rpe 6-7) -Then- MetCon 21-18-16-12-9-6-3 C2Bar Pull-Up Box Jump Over(24”-20”) Cap Time:17 Min
MetCon 30 Min Emom(6R) 1.Min:12 Cal Row 2.Min:20 M Double Dumbell Walking Lunge(10M-10M) 3.Min:15 Dumbell Deficit Push-Ups 4.Min:15 Toes-To-Bar 5.Min:Rest
Strength Every 1:45 Min For 10:30 Min(6R) 3 Clean&Jerks(Rpe 6-7) -Then- Every 2 Min For 12 Min(6R) 3 Back Squat(Rpe 7-8) -Then- Core Strength Every 2:15 Min For 11:15 Min (5R) 5 V-Up 10 Hollow Rock 20 Sec:Hollow Hold
MetCon 20-18-16 -14-12-10-8-6-4 Paralel Bar Dips Sumo Deadlift High Pull(40Kg-20 Kg) Front Rack Barbell Front Lunge(R1-L2)(40Kg-20Kg) Cap Time:30 Min
MetCon 36 Min Emom(6R) Every 2 Min For 10 Strict Burpees +12 Wall-Ball(9Kg-6Kg) 1 Min:Rest Every 2 Min For 12/10 Cal Assault Bike+ 50 D.U Or 75 Single Jump Rope 1 Min:Rest
Strength Every 2 Min For 12 Min(6R) 3 Squat Snatch (Rpe 6-7) -Then- Every 2 Min For 12 Min(6R) 3 Front Squat(Rpe 7-8) -Then- Every 1:30 Min For 9 Min(6R) 5 Weight Strict Pull-Up Or 8 Strict Pull-Up
Strength&Conditioning 30 Min Emom5R) 1 Everry 2 Min For 10 Bench Press(Rpe4-6) +10 Hand Release Push-Ups 2.Every 2 Min For 10 Bent Over Dumbell Row 10 Dumbell Bench Jump Squat 3.Every 2 Min 250 M Row
MetCon 15 Round For Time 3 Power Clean(7-8) 6 Burpee Lateral Jump 9 Pull-Up Cap Time:30 Min
MetCon Two Person For Time: 150 Wall-Ball(9Kg-6Kg) 50 Cal Row 50 Cal Assault Bike 100 Wall-Ball 25 Cal Row 25 Assault Bike Cap Time:35 Min