Strength Every 1:30 Min For 9 Min (6R) 5 Tempo Back Squat 3 Sec:Down 2 Sec:Pause X Sec:Explosive 1 Sec:Pause -Then- MetCon Every 5 Min For 25 Min(5R) 10-8 Burpee Box Jump(24”-20”) 5-4 Clean&Jerks(60Kg-45Kg) 10-8 Burpee Box Jump(24”-20”) 5-4 Front Squat(60Kg-45Kg)
Accessory Strength Every 3:45 Min For 18:45 Min(5R) 10 Barbell Biceps Curl 15 Tall Kneeling Barbell Press 20 Windshiled Wipers(R1-L2) 20 Plate Halo(R1-L2) -Then- Core Strength Every 2:45 Min For 13:45 Min(5R) 20 Sec:Parallel Bar L-Sit Hold 20 Sec:Hollow Hold 20 Sec:Superman Hold 40 Sec:Plank
Conditioning For time: 18-42-60 Wall Ball(9Kg-6Kg) DeadLifts(60Kg-45Kg) Pull-Ups Cap Time:34 Min
MetCon 25 Min Amrap 200 M Run 20 Renegade Row(R1-L2) 20 Sit-Up 20 Push-Ups
Strength&Conditioning For Time: 6-5-4 Squat Clean(50Kg-35Kg) Front Squat(50Kg-35Kg) -Immediately after- 30 Barbell Burpee Lateral Jump 5-4-3 Squat Clean Front Squat -Immediately after- 25 Barbell Burpee Lateral Jump 4-3-2 Squat Clean Front Squat -Immediately after- 20 Barbell Burpee Lateral Jump 3-2-1 Squat Clean Front Squat -Immediately after- 15 Barbell Burpee Lateral Jump Cap Time:34 Min
Strength&Conditioning Every 3 Min For 18 Min(6R) 5 Bench Press(%70)+10 KB Bent Over Row+70 M KB Front Rack Carry Walks -Then- Core Control & Isometric Strength 4 Round 20 Sec:Hanging L-Sit-Hold 40 Sec:Rest -Then- Accessory Strength Every 2 Min For 8 Min(4R) 15 Single Leg Glute Bridge on Bench/Chair(R) 15 Single Leg Glute Bridge on…
Strength Every 3:45 Min For 18:45 Min(5R) 8 Dumbbell Split Squat With Overhead Press(R) 8 Dumbbell Single Leg DeadLift(R) 8 Dumbbell Split Squat With Overhead Press(L) 8 Dumbbell Single Leg DeadLift(L) 8 Strict Pull-Ups -Then- Core Strength&Control 5 Round 20 Sec:Star Plank(R) 20 Sec:Star Plank(L) 20 Sec:Hollow Hold 40 Sec:Rest
Strength&Conditioning 50 Toes-To-Bar -Immediately after- 3 Round 400 M Run 7 Power Snatch(50Kg-35Kg) 7 Squat Snatch (50Kg-35Kg) 7 Overhead Squat(50Kg-35Kg) -Cash Out- 50 Toes-To-Bar Cap Time:34 Min
Strength Every 2 Min For 16 Min(8R) Back Squat 9-7-5-3-3-5-7-9(%65-%70-%75-%80) -Then- MetCon 5 Round for time: 15 Kb Swings(28Kg-20Kg) 15 Handrelease Push-Ups Cap Time:15 Min
Conditioning 13 Min Amrap 200 M Run 10 Burpees -Rest 2 Min- 13 Min Amrap 200 M Run 15 Toes-To-Bar -Rest 2 Min- 13 Min Amrap 200 M Run 20 Jumping Lunge(R1-L2)