Strength Every 1:45 Min For 14 Min (8R) Back Squat 10-8-6-4-4-6-8-10(%65-70-75-80) -Then- Every 1:45 Min For 14 Min (8R) Deadlift 10-8-6-4-4-6-8-10 (%65-70-75-80) -Then- 10 Min Emom Odd:8 Supinated Grip Strict Chin-Up + 8 Strict Barbell Press Even :Rest
Strength&Conditioning 5 Round 1.Every 2:30 Min For 15 Cal Assault Bike 2.Every 2:30 Min For 12 Kb Gorilla Row(R1-L2) 50 M Double Kb Front Rack Walk 10 Paralel Bar Dips -Then- Isometric Strength 4 Round 1 Min:Plank 1 Min:Rest
Strength&Conditioning 24 Min Emom(6R) 1.Min:5 Power Clean(Rpe4-6)+5 Front Squat 2.Min:Rest 3.Mim:10 C2Bar Pull-Up+15 Push-Ups 4.Min:Rest -Then- Isometric Core Strength 5 Round 30 Sec:Hollow Hold 1 Min:Rest
Conditioning Two Person Team For Time: 10 K Row Cap Time:42 Min
Strength Every 1:15 Min 8:45 Min(7R) 3 Deadlift(Rpe 6-7) -Then- Every 1:15 Min For 8:45 Min(7R) 3 Back Squat(Rpe 6-7) -Then- Every 1:15 Min For 8:45 Min(7R) 3 Bench Press(Rpe6-7) -Then- Isometric Strength 4 Round 20 Sec:Copanhagen Plank(R) 20 Sec:Rest 20 Sec:Copanhagen Plank(L) 20 Sec:Rest 20 Sec: Bulgarian Split Squat Hold(R) 20 Sec:Rest 20 Sec…
Two Person Team MetCon 300 Wall-Ball(9Kg-6K() 200 Burpee 100 Pull-Up Cap Time:40 Min
Strength&Conditioning Every 4 Min For 20 Min(5R) 12 Floor Press(Rpe4-6) 10 Kb Swing(24Kg-16Kg) 8 Single Arm Kb Front Rack Squat(R) 8 Singer Arm Kb Front Rack Squat(L) -Then- Core Strength Every 2 Min For 10 Min(5R) 10 Hollow Rock(R1-L2) 10 V -Up 10 Sec:Hollow Hold
MetCon 37:30 Min Emom(6R) 1.Every 3:15 Min 15/12 Cal Assault Bike 2.Every 3:15 Min 20 M Step Dumbell Walking Lunge(R1-L2) 12 Dumbell Deficit Push-Ups 8 Strict Pull-Ups
Strength Every 1:15 Min For 8:45 Min(7R) 3 Front Squat(Rpe 4-6) -Then- MetCon 26 Min Emom(4R) 1.Every 3:15 Min 500 M Row 2.Every 3:15 Min 10 Tall Kneeling Arnold Press 12 Dual Gorilla Dumbelll Row(R1-L2) 14,Toes-To-Bar
Oly. 10 Min Emom 1 Squat Snatch(Rpe4-6) -Then- Multi -Strength Every 3 Min For 12 Min(4R) 10 Split Squat Landmine Press(R) 10 Split Squat Landmine Press(L) 20 SecStar Plank(R) 20 Sec:Star Plank(L) -Then- Gymnastics 10 Min Emom Odd:5 Bar-Muscle-Up (5 C2 Bar Puul-Up/5 Push-Ups)+30 D.U Or 50 Singel Jump Rope Even:Rest