Strength&Conditioning 40 Min Emon(5R) 1 Min:Max Rep Double Dumbell Step-Up(24”20”)(R1-L2) 1 Min:Rest 1 Min:Max Rep Double Dumbell Alternating Floor Press(R1-L2) 1 Min:Rest 1 Min Max Rep Box Jump Over(24”20”) 1 Min:Rest 1 Min:Max Rep Dumbell Deficit Push-Ups 1 Min:Rest
MetCon 5 Round For Time 21 Wall-Ball(9Kg-6Kg) 18 Dumbell Power Snatch(R1-L2) 15 Toes-To-Bar Cap Time:32 Min
Conditioning 6 Round 1 Min:Max Cal Row 1 Min:Rest 1 Min:Max Cal Assault Bike 1 Min:Rest 1 Min:Max Strict Burpee 1 Min:Rest
Strength 10 Min Emom 3 Power Snatch (Rpe6-7) -Then- 10 Min Emom 2 Front Squat(Rpe 6-7) -Then- MetCon 21-18-15-12-9-6-3 For Time: Pull-Up Push-Press(Rpe4-6j Cap Ti me:20 Min
MetCon For Time: 50-35-20 Box Jump Over(24”-20”) Hand-Release Push-Ups Kb Swing (24Kg-16Kg) V-Up Cap Time:34 Min
MetCon 32:30 Min Emom(5R) 1.Every 3:15 Min 500 M Row 2.Every 3:15 Min 15 Walll-Ball(9Kg-6Kg) 15 Burpee
Strength 10 Min Emom 3 Power Clean(Rpe6-7) -Then- 10 Min Emom 2 Back Squat(Rpe 6-7) -Then- 12 Min Emom(6R) Odd:5 Weight Supinated Grip Strict Pull-10 Floor Press Even:Rest
MetCon For Time: 50-35-20 Dumbell PowerSnatch (R1-L2) Strict Burpee Wall-Ball(9Kg-6Kg) Sit-Up Cap Time:34 Min
MetCon 36 Min Emom(6R) 1.Min:12/10 Cal Assault Bike 2.Min:30/25 Air Squat 3.Min Rest 4.Min:75 /50 Double-Unders Or 125/100 Single Jump Rope 5.Min:15 C2 Bar Pull-Up 6.Min:Rest
Strength Every 2 Min For 10 Min(5R) 10 Fromt Squat(Rpe 6-7) -The – Every 2 Min For 10 Min(5R) 10 Bench Press(Rpe6-7) -Then- Every 2 Min For 10 Min(5R) 10 Deadlift (Rpe6-7)