Strength Every 2 Min For 12 Min(6R) 12-10-8-6-4-2(%65-70-75-80-85-90) Front Squat -Then- Every 1:45 Min For 1030 Min(6R) 12-10-8-6-4-2(%65-70-75-80-85-90) Bench Press -Then- Every 3:30 Min For 14 Min(4R) 20 Plank Dumbell Pull Through (R1-L2) 10 Single Arm Bench Support Dumbell Row (R) 10 Single Arm Bench Support Dumbell Row (L) 20 Sec:Copanhagen Plank(R) 20 Sec:Copanhagen Plank(L)
MetCon 5 Round 4 Min Amrap 4 Power Clean(60Kg 30Kg) 8 Hand-Release Push-Up 12 Ari Squat Rest:2 Min -Then- Isometric Strength 4 Round 1 Min Plank 1 Min:Rest
Two Person Team Strength&Conditioning 50-40-30-20-10 Deadlift (80Kg-50Kg) Pull-Up Sit-Up Cap Time: 35 Min
Strength Every 3:30 Min For 17 Min (5R) 8 Single Leg Landmine Deadlift(R) 8 Single Leg Landmine Deadlift(L) 12 Single Leg Bench Glute Bridge (R) 12 Single Leg Bench Glute Bridge(L) -Then- Every 3:15 Min For 16:15 (5R) 10 Floor Press(Rpe 4-6) 10 Dumbell Floor Triceps Ect 10 Bent Over Reverse Grip Barbed Row(Rpe 4-6)…
Two Person Team Team MetCon 5 Round For Time 1000 M Row 50 Wall-Ball(9Kg-6Kg) 40 M Burpee Broad Jump Cap Time 40 Min
Strength Every 2:15 Min For 13:30 Min(6R) 12-10-8-6-4-2(%65-70-75-80-85-90) Back Squat -Then- Every 2:45 Min For 13:45 Min(5R) 10 Half Kneeling Dumbbell Press(R) 10 Half Kneeling Dumbbell Press(L) 10 Landmine Single Arm Row(R) 10 Landmine Single Arm Row(L) -Then- Isometric Strength 4 Round 15 Sec:Supinate Grip Chın-Up Hold 15 Sec:Rest 15 Sec:High Plank Single Leg Knee-Up…
Strength Every 3 Min For 21 Min(7R) 3 Squat Snatch(Rpe 4-6) 5 Bar Muscle-Up Or 5C2 Bar Pull-Up + 5 Push-Up 50 D.U Or 100 Single Jump Rope -Then- Isometric Strength Every 3 Min For 12 Min(4R) 30 Sec:Hand Stand Hold Or Wall Plank 1 Min:Wall-Sit Hold
MetCon 45 Min Emom (5R) 1.Every 2 Min For 400/350 M Row 1 Min:Rest 2.Every 2 Min 18/15 Cal Assault Bike 1 Min :Rest 3.Every 2 Min 15 Paralel Bar Dips 30 Air Squat 1 Min:Rest
Strength&Conditioning 30 Min Emom(5R) 1.Every 2 Min 5 Squat Clean(Rpe 4-6) 2.Every 2 Min 15 Burpee Lateral Jump Over 2.Every 2 Min 18 Toes-To-Bar
MetCon 30 Min Emom(5R) Every 3 Min For 30 Wall-Ball(9Kg-6Kg) Every 3 Min For 35 D.U Or 60 Single Jump Rope + 18/15 Cal Row