Strength Every 3 Min For 15 Min(5R) 4 Power Clean(Rpe 7-8) 12 Glute Bridge Dumbell Floor Press(6-7) 16 Banded Face-Pull -Then- Every 3 Min 15 Min(5R) 4 Back Squat (Rpe 7-8) 12 Bent Over Dumbell Row 16 Plank Dumbell Pull Through (R1-L2)
Two Person Team MetCon 25-50 -75- Cal Assault Bike 75-50- 25 Pull-Up 50-30- 20 Med Ball Clean(9Kg-6Kg) Cap Time:40 Min
MetCon 35 Min Emom(5R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 21 Burpee 15 Wall-Ball(9Kg-6Kg)
Strength &Conditioning Every 4 Min For16 Min(4R) 40 M Double Dumbbell Farmers Caary Walking Lunge(10M-10M) -Then- Every 3 Min For 15 Min (5R) 6 Weight Pull-Up 10 Parallel Bar Dips 12 Tall Kneeling Alt Supinate Dumbell Curl(R1-L2)
MetCon 36 Min Emom(5R) 1 Every 1:45 Min For 10 Toes-To-Bar +1 Min Plank 2 Every 1:45 Min For 10 Kb Swing(28Kg-16Kg)+15 Hands-Release Push-Ups 3.Every 1:45 Min For 10 Kb Goblet Squat(28Kg+16 Kg) +1 Min:Wall-Sit Hokd 4.Every 1:45 Min Rest
Strength Every 1:45 Min For 10:30 Min(6R) 5-5-5-5-3-3 (%70-80) Back Squat -Then- Every 1:45 Min For 10:30 Min(6R) 5-5-5-5-3-3 (%70-80) Sttrict Shoulder Press -Then- Every 1:45 Min For 10:30 Min(6R) 5-5-5-5-3-3 (%70-80) Deadlift
MetCon Two Person Team 6 Round For Time: 500 M Row 30 Wall-Ball(9Kg-6Kg) 20 Burpee Lateral Jump Over Cap Time 38 Min
Strength Every 3:30 Min For 17:30 Min(5R) 8 Barbell Split Squat(R) 8 Barbell Split Squat(L) 30 Sec Single Leg Glute Bridge Hold(R) 30 Sec:Single Leg Glute Bridge Hold(L) -Them- Every 3 Min For 15 Min(5R) 8 Landmine Row(R) 8 Landmine Row(L) 8 Single Arm Hollow Hold Dumbbell Floor Press(R) 8 Single Arm Hollow Hold Dumbbell…
MetCon 40 Min Emom(5R) 1.Every 3:45 Min 500 M Row 2.Every 3:45 Min 10 Cal Assault Bike 12 Medball Clean(9Kg-6Kg) 14 Push-Up
Strength Every 1:30 Min Fpr 10:30 Min(6R) 5 Power Snatch(Rpe 6-7) -Then- MetCon 21-18-15-12-9-6-3 For Time Burpee Pull-Up Cap Time:20 Min