Strength&Conditioning 12 Min Emom 1.Min:5 Back Squat(%60)+20 Jumping Lunge(R1/L2) 2.Min:Rest -Then- 12 Min Emom 1.Min:10 Shoulder Press+12 Bent Over Barbell Row 2.Min:Rest -Then- 12 Min Emom 1.Min:10 Barbell Curl +20 Push-Ups 2.Min:Rest
Conditioning 40 Min Emom 1.Min:15/12 Toes-To-Bar 2.Min:12/10 Cal.Assault Bike 3.Min:10/8 Burpee Box Jumps(24”-20”) 4.Min:Rest
Oly. 10 Min Emom 1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch + 3 Overhead Squat (Ss%60) -Then- 10 Min Emom 1 Power Clean + 1 Hang squat Clean + 1 Squat Clean + 3 Front Squat(Sc %60) -Then- Core Strength 5 Round 30 Sn Hollow Hold 1 Min:Plank 1 Min:Rest
Two Person Team 210 Sit-Ups 180 Wall-Ball(9kg-6kg) 150 Box Jumps(24”-20”) 120 Hand-Release Push-Ups Cap Time:35 Min
Strength&Conditioning 1.3.5.7.9.11.Min:12 Cal.Row 2.4.6.8.10.12.Min:10 Dumbbell Power Snatch(22,5kg-12,5kg)(R1/L2) 13.14.Min:Rest 15.17.19.21.23.25.Min:12 Single Arm Overhead Dumbbell Front Lunge(Rıght Arm)R1/L2 16.18.20.22.24.26.Min:12 Single Arm Overhead Dumbbell Front Lunge(Left Arm)R1/L2
Workout 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells “Scaled” 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders 35-lb. dumbbells
Strength Every 1:30 Min For 12 Min(8R) Dead Lift 7-7-5-5-3-3-1-1(%70–%75-%80-%85) -Then- Every 1:30 Min For 12 Min(8R) Bench Press 7-7-5-5-3-3-1-1(%70–%75-%80-%85) -Then- MetCon 15 Min Amrap 10 Push-Ups 10 V-Ups 15 Air Squat
Conditioning Cardio Complex 1000 M Row 1 Mile Assault Bike 200 Double-Unders Or 300 Singel Jump Rope 750 M Row 0.8 Mile Assault Bike 150 Double-Unders Or 250 Singel 500 M Row 0.6 Mile Assault Bike 100 Double Unders Or 200 Singel 250 M Row 0.4 Mile Assault Bike 50 Double Unders Or 150 Singel…
Strength Every 1:30 Min For 12 Min(8R) Back Squat 7-7-5-5-3-3-1-1(%70–%75-%80-%85) -Then- Strength&Conditioning 50-40-30-20-10 Barbell Curl(20kg-15kg) 10-20-30-40-50 Kb Swing(24kg-12kg) Cap time:20 Min
Open Workout 20.1 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb.(30kg)♂ 95 lb.(43kg) Scaled:Female 25 kg Scaled:Men 30 Kg RX Cap time:15 Min Box Cap time:25 Min