Strength&Conditioning 25 Min Emom (5R) Every 2:30 Min 1.R:20 M Double Kb Front Rack Walking Lunge Every 2:30 Min 2.R:20 Pull-Up+ 20 Push-Up -Then- Core Strength Every 3:30 Min For 14 Min(4R) 30 Sec:Hollow Hold 20/15 Rep Sit-Up 1 Min:Plank
Multi-Strength Every 3:30 Min For 17:30 Min(5R) 8 Barbell Behlnd Neck Step-Up(R)(20”) 8 Barbell Behlnd Neck Step-Up(L)(20”) 8 Strict Shoulder Press -Then- MetCon 4 Round For Time: 400 M Run 15 Burpee Box Jump Over(24”20”) Cap Time:20 Min
Strength Every 2 Min For 12 Min(6R) 5 Power Clean +5 Front Squat(Rpe4-6) -Then- Every 3:30 Min For 17:30 Min For(5R) 10 Hollow Hold Single Arm Dumbell Press(R) 10 Hollow Hold Single Arm Dumbell Press(L) 10 Single Arm Dumbell Bent Over Row(R) 10 Single Arm Dumbell Bent Over Row(L) 15 Sec:Single Leg Ring Plank Hold(R)…
Conditioning 30 Min Emom(10R) 1.Min:10 Cal.Assault Bike 2.Min:12 Burpee 3.Min:Rest
Strength&Conditioning 37:30 Min Emom(5R) 1.Every 2:30 Min For 400 M Row 2.Every 2:30 Min For 20 Step Dumbell Walking Lunge(R1-L2) 3.Every 2:30 Min For 8 Dumbell Hammer Curl With Dumbell Press 8 Barbell Reverse Grip Bent Over Row 50 Double -Unders Or 50 Single Jump Rope
Metcon Two Person Team 100-75-50 Wall-Ball(9Kg-6Kg) 100-75-50 Step Walking Lunge(R1-L2) 100-75-50 Alternatif V-Up(R1-L2) 120 M-180 M- 240 M KB Farmers Carry Walks Cap Time:40 Min
MetCon 36 Min Emom(6R) 1.R: Every 2 Min 15/12 Cal.Row+10 Box Jump(24”-20”) 2.R: Every 2 Min 200 M Run+12/10 Kb Swing(24Kg-16Kg) 3.R:Rest
Strength&Conditioning 12 Min Emom Odd:4 Back Squat(%75)+8 Cal Assault Bike Even:Rest -Then- 12 Min Emom Odd:4 Bench Presss(%75)+Strict Burpee Even:Rest -Then- 10 Min Emom Odd:8 Bench Support Dumbell Row(R)+8 Bench Support Dumbell Row(L) Even:4 Strict C2B Pull-Up
WeightLifting Every 2 Min For 12 Min(6R) 5 Power Snatch +5 Overhead Squat(Rpe4-6) -Then- Multi-Strength Every 3 Min For 12 Min (4R) 10 Singel Arm Kb Front Rack Reverse Lunge(R) 10 Half Kneeling Kb Press(R) 10 Singel Arm Kb Front Rack Reverse Lunge(L) 10 Half Kneeling Kb Press(L) -Then- Core Strength Every 2:30 Min For…
Weightlifting Every 2 Min For 12 Min(6R) Squat Clean 1.R:5 Rep(%55) 2.R:5 Rep(%60) 3.R:3 Rep(%65) 4.R:3 Rep(%70) 5.R: 1 Rep(%75) 6.R: 1 Rep(%80) -Then- Strength&Conditioning Every 2:30 Min For 12:30 Min(5R) 5 Ring Muscle-Up Or 7C2 Bar Pull-Up + 7 Push-Ups 5 Thruster(Rpe4-6) -Then- Isometric Strength 4 Round 30 Sec:Star Plank(R) 30 Sec:Rest 30 Sec:Star…