Strength Every 2 Min For 16 Mim (8R) Fromt Squat 8-6-4-2-2-4-6-8 ( %70-75-80-85) -Then- Every 2 Min For 12 Min(6R) 12-10-8-6-4-2( %65-70-75-80-85-90) Bench Press -Then- Every 2:30 Min For 12:30 Min(5R) 10 Reverse Grip Bent Over Barbel Row 7 Bulgarian Split Squat Hold With Dumbbell Curl R) 7 Bulgarian Split Squat Hold With Dumbbell…
Strength Every 1:30 Min For 9 Min(6R) 8 Push-Press(Rpe6-7) -Then- MetCon 5 Round For Time 20 Burpee 20 MedBall Clean(9Kg-6Kg) Cap Time:25 Min
Strength Every 1:30 Min For 9 Min(6R) 8 Deadlift(Rpe6-7) -Then- Conditioning 10 Round For Time 10 Toes-To-Bar 15 Hand-Release Push-Ups 20 Steps Walking Lunge(R1-L2) Cap Time:35 Min
MetCon Two Person Team 200 Wall-Ball(9Kg-6Kg) 150 Cal Assault Bike 100 Sit-Up 50 V-Up Cap Time:40 Min
Multi-Strength Every 2 Min For 16 Mim (8R) 8-6-4-2-2-4-6-8 (Rpe %70-75-80-85) Back Squat -Them- Every 2:15 Min For 11:15 Min(5R) 10 Floor Press(Rpe6-7) 10 Supinated Grip Strict Pull-Up -Then- For Time 10-9-8-7-6-5-4-3-2-1 Barbel Curl(20Kg-15Kg) Strict Barbell Press(20Kg-15Kg) Cap Time:10 Min
Conditioning 40 Min Emom(5R) 1.Every 2 Min 250 M Row 2.Every 2 Min 15 Burpee 3.Every 2 Min 1 Min Pllank 4.Every 2 Min 1 Min Wall-Sit Hold
Strength&Conditioning 6 Round For Time 9 Power Clean(60Kg-40Kg) 15 Pull-Up 21 Wall-Ball(9Kg-6Kg) Cap Time:30 Min
Strength &Conditionig 30 Min Emom(6R) 1.Min:10 Cal Assault Bike 2.Min:20 M Dumbell Farmers Caary Step Walking Lunge(R1–L2) 3.Min: 16 Plank Dumbell Pull Through (R1-L2) 4.Min: 15 Sec Hanging L-Sit Hold+15 Sec Hollow Hold 5.Min:Rest
MetCon 7 Round For Time 50 D.U Or 100 Singel jump Rope 12 Back Squat No Rack(50Kg-30Kg) 10 Push-Press(50Kg-30Kg) 8 Strict Pull-Up Cap Time:35 Mim
MetCon 6 Round For Time: 9 Power Snatch(50Kg-30Kg) 15 Toes-To-Bar 21 Push-Up 200 M Run Cap Time:35 Min