Strength@Conditioning 18:45 Min Emom (5R) 1:15 Min: 10 Cal Assault Bike 1:15 Min:10 Behind Neck Barbell Reverse Lunge(R1-L2)(Rpe4-6) 1:15 Min:20 Sec Split Squat Hold(R)+Split Squat Hold(L) -Then- Every 3:30 Min For 17:30 Min(5R) 75 D.U Or 100 Single Junp Rope 12 Floor Press (Rpe 4-6) 10 Supinated Grip Strict Pull-Up
MetCon Two Person Team 4 Round 8 Min Amrap 6 Power Clean(60Kg-40Kg) 6 Front Squat(60Kg-40Kg) 12 Bar Facing Burpee 12 Toes-To Bar Rest:2 Min
Conditioning 42 Min (6R) 1 Min:Max Meters Row 45 Sec::Rest 1 Min:Max Sit-Uo 45 Sec:Rest 1 Min:Max Push-Up 45 Sec:Rest 1 Min:Max Air Squat 45 Sec:Rest
MetCon 50-40-30-20-10 Wall-Ball(9Kg-6Kg) Burpee Cap Time34 Min
Strength Every 2:30 Min For 12:30 Min(5R) 10 Overhead Squat (Rpe 4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 20 M Step Double Dumbbell Front Rack Walking Lunge(R1-L2)(10 M-10 M) -Then- Every 3 Min For 15 Min(5R) 5 Strict C2Bar Pull-Up 8 Dumbbell Hammer Curl With Press 10 Floor Dumbbell Skull Crusher
Oly Every 2 Min,for 24 Min(12R) Squat Clean Total 2 Round 1.Round:4 rep(%60) 2.Round:3 rep(%65) 3.4.Round:2 rep (%70) 5.6 Round:1 rep(%75) -Then- Every 3:30 Min For 17:30 Min(5R) 8 Flloor Press( Rpe 6-7) 10 Hand-Release Push-Ups 12 Kb Swimg(24Kg-16Kg) 14 Resistance Band Rear Deltoid Fly
Two Person Team Conditioning 3 K Row 100 Burpee Lateral Jump Row 2 K Row 50 Burpee Lateral Jump Row Cap Time:40 Min
Metcon 25 Min Emom(5R) 30 Sec:8 Cal.Assault Bike 30 Sec:Rest 30 Sec:10 DeadLift(%60) 30 Sec:Rest 30 Sec:10 Double KB Front Rack Squat(Rpe4-6) 30 Sec:Rest 30 Sec:12 C2Bar Pull-Up 30 Sec:Rest 30 Sec:Hollow Hold 30 Sec:Rest
Oly. Every 1:30 Min,for 18 Min(12R) Power Snatch Total 2 Round 1.Round:4 rep(%65) 2.Round:3 rep(%70) 3.4.Round:2 rep (%75) 5.6 Round:1 rep(%80) -Then- 6 Min Emom 5 Back Squat(Rpe(5-6) -Then- Multi-Strength Every 3 Min For 15 Min(5R) 10 Bench Supported Single Arm Kb Row(R) 10 Bench Supported Single Arm kb Row(L) 10 Ladmine Split Squat Hold…
MetCon For Time: 21-18-15-12-9-6 Power Clean(60Kg-40Kg) 30-25-20-15-10-5 Wall-Ball(9Kg-6Kg) “After Each Round “ 50 D.U Or 100 Single Jump Rope Cap Time:34 Min