Strength Every 1:30 Min For 10:30 Min(7R) 3 Clean&Jerks (Rpe 4-6) -Then- Every 1:30 Min For 10:30 Min(7R) 2 Front Squat(8-9) -Then- Isometric Strength 4 Round 30 Sec:Hollow Hold 30 Sec:Single Leg Glute Bridge Hold(R) 30 Sec:Single Leg Glute Bridge Hold(L) 1 Min:Rest
Two Person Team MetCon 10 Round For Time: 500 M Row 20 Pull-Up 20 Push-up Cap Time:45 Min
Strength Every 1:45 Min For 14 Min(8R) 7-5 -3-1-1-3-5-7(%70-75-80-85) Back Squat -Then- For Time: MetCon 21-18-15-12-9-6-3 Kb Swing(24Kg-16Kg) Wall-Ball(9Kg-6Kg) Burpee Cap Time:25 Min
MetCon 30 Min Emom(5R) 1.Min:10 Bird Dog Kb Row(R) 10 Bird Dog Kb Row(L) 2.Min:10 Paralel Bar Dips 5 Split Squat Hold With Dunbell Supinated Curl 5 Split Squat Hold With Dumbell Supinated Curl 3.Min:24 M Resistance Band Lateral Walks(6M-6M) 4.Min:45 Sec:Wall-Sit Hold 5.Min:Plank 6.Min:Rest
Strength&Conditioning 28 Min Emom(7R) 1.Min:3 Squat Clean(Rpe 6-7) 2.Min: 7 C2 Bar Pull-Up + 7 Box Jump Over(24”-20”) 3.Min: 3 Wall-Clımbers 4.Min:Rest
Conditioning 3 Round Every 5 Min 750 M Row Every 5 Min 30 Cal Assault Bike Every 5 Min 30 Burpee
Strength Every 2:45 Min For 12:30 (5R) 8 Behind Neck Barbell Bulgarian Split Squat(Rpe4-6) 8 Behind Neck Barbell Bulgarian Split Squat(L) -Them- 3 Round 30 Sec:Single Leg Glute Bridge Hold(R) 30 Sec:Single Leg Glute Bridge Hold(L) 30 Sec:Rest -Then- Every 1:30 Min For 10:30 Min(5R) 10 Seat Barbel Shoulder Press(Rpe 4-6) -Then- 3 Round 30…
Strength&Conditioning Every 4:30 Min For 22:30 Min(5R) 10 Toes-To-Bar 10 Fromt Squat(Rpe 4-6) No Rack 10 Floor Press(Rpe 4-6) 10 Reverse Grip Bent Over Barbell Row(Rpe 4-6) -Then- Isometric Strength 3 Round 30 Sec:Elbow Star Plank (R) 30 Sec:Rest 30 Sec:Elbow Star Plank (L) 30 Sec:Rest
MetCon 36 Min Emom(6R) 1.Min:10 Cal Assault Bike 2.Min:12 Sumo Deadlift High Pull (40Kg-20Kg) 3.Min:14 Box Jump Over(24”-20”) 4.Min: 16 Alternate V-Up(R1-L2) 5.Min:Rest
Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Sqıat(Rpe 7-8) -Then- Every 2:46 Min For 13;45 Min(5R) 10 Strict Barbel Press(Rpe 4-6) 10 Supinated Grip Strict Pull-Up -Them- 10 Min Emom Odd:8 Barbel Curl+15 Push-Up Even:Rest