22-10-2023 PAZAR
Strength 10 Min Emom 5 Back Squat(Rpe 4-6) -Then- 10 Min Emom 5 Push-Press(Rpe 4-6) -Then- 10 Min Emom 10 Kb Swing(Rpe 4-6) -Then- 4 Round 30 Sec:Hollow Hold 1 Min:Rest
Strength 10 Min Emom 5 Back Squat(Rpe 4-6) -Then- 10 Min Emom 5 Push-Press(Rpe 4-6) -Then- 10 Min Emom 10 Kb Swing(Rpe 4-6) -Then- 4 Round 30 Sec:Hollow Hold 1 Min:Rest
Conditioning 32 Min Emom 1.Min:15/12 Cal Row 2.Min:200 M Run 3.Min:12/10 Burpee 4.Min:Rest
Strength&Conditioning 32 Min Emom(8R) 1.Min:8 Dead Lift(Rpe(6-8)+8 Weight Paralell Bar Dips 2.Min:10 Cal.Assault Bike 3.Min:30 Sec:Wall HandStand Hold Or Half Push-Up Hold 4.Min:Rest
Multi-Strength Every 3:30 Min For 17:30 Min(5R) 10 Bench Press(Rpe4-6) 8 Decline Push-Ups 10 Bent Over Dumbell Row 8 Dumbell Hang Power Clean -Then- Every 3 Min For 15 Min(5R) 10 Double Dumbell Bulgarian Split Squat (R) 10 Double Dumbell Bulgarian Split Squat (L) 10 Half Kneeling Ladmine Press(R) 10 Half Kneeling Ladmine Press(L)
MetCon For Time: 21-18-15-12-9-6 C2B Pull-Up 42-36-30-24-18-12 Wall-Ball(9Kg-6Kg) 21-18-15-12-9-6 Hollow Rock 150-125-100-75-50-25 Double-Unders Or Single Jump Rope Cap Time:34 Min
Conditioning Two Person Team 3 K Row 100 Cal.Assault Bike 2 K Row 50 Cal Assault Bike 1 K Row 25 Cal Assault Bike Cap Time:40 Min
Strength&Conditioning 24 Min Emom(8R) 1.Min:8 Front Squat(Rpe 4-6) 2.Min:10 Strict Burpee Box Jump(24”-20”) 3 Min:Rest -Then- Isometric Strength 4 Round 1 Min:Wall-Sit Hold 1 Min:Plank 1 Min:Rest
Strength&Conditioning 28 Min Emom(7R) 1.Min:12 Back Squat(Rpe4-6) 2.Min:12 Dumbell Arnold Press 3.Min:12 Burpee 4.Min:Rest -Then- Core Strength Every 2:30 Min For 10 Min(4R) 10 Toes-To-Bar 1 Min:Plank
Metcon 32 Min Emom(8R) 1.Min:10 Cal.Assault Bike 2.Min:75 Double-Unders Or 100 Singel Jump Rope 3.Min:15 HandRelease Push-Up 4.Min:Resr
Multi-Strength Every 3:30 Min For 17:30 Min(5R) 10 Step Single Arm Dumbell Overhead Walking Lunge(R) 10 Step Single Arm Dumbell Overhead Walking Lunge(L) 10 Single Arm Bent Over Dumbell Row(R) 10 Single Arm Bent Over Dumbell Row(L) 15 Sec:Split Squat Hold(R) 15 Sec:Split Squat Hold(L) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Hollow Hold…