MetCon 25 Min Emom(5R) 1.Min:10 Singel Dumbell Devil Press(R1-L2) 2.Min:20 M Single Arm Dumbel Overhead Hold Wlak(R) 20 M Single Arm Dumbel Overhead Hold Wlak(L) 3.Min:15 Wall-Ball(9Kg-6Kg) 4.Min:20 Dumbell Goblet Reverse Lunge(R1-L2) 5.Min:Rest -Then- Core Strength Every 3:30 Min For 14 Min(4R) 10 V-Up 30 Sec:Holow Hold 1 Min:Plank
Strength&Conditioning 18 Min Emom (6R) 1.Min:10 Back Squat(Rpe6-7) 2.Min:12 Cal Assault Bike 3.Min: Rest -Them- Gymnastics Conditioning For Time: 10-9-8-7-6-5-4-3-2-1 Supinate Grip Strict Pull-Up 20-18-16-14-12-10-8-6-4-2 Push-Ups 30-27-24-21-18-15-12-9-6-3 Air Squat Cap Time:25 Min
Oly. 10 Min Emom 2 Squat Snatch(Rpe 4-6) -Then- Every 2:15 Mim For 13:30 Min(6R) 10 Strict Barbel Press(Rpe 4-6) 10 Kb Gorilla Row(R1-L2) -Then- 4 Round 30 Sec:Jumping Lunge (R1-L2) 30 Sec:Rest 30 Sec:Ring Mountain Climber (R1-L2) 30 Sec:Rest 30 Sec:Hollow Hold 1 Min Rest
MetCon 32:30 Min Emom(5R) Every 3:15 Mim 12 Cal Row+10 Med-Ball Clean(9Kg-6Kg) 30 Sec:Wall-Sit Hold Every 3:15 Min 10 Floor Press(Rpe4-6)+ 20 Sec:Half Push-Up Hold 10 Strict Pull-Up+15 Sec :Hanging L-Sit Hold
MetCon 30 Min Emom(6R) 1.Mim:10 Front Squat(Rpe 4-6)”No Rack” 2.Mim:50 D.U Or 100 Single Jump Rope 3.Mim:15 Toes-To-Bar 4.Min: Plamk 5.Min:Rest
Strength&Conditioning 35 Min Emom(5R) 1.Every 3:30 Min For 10 M Single Leg Dumbbell Walking Overhead Lunge(R) 10 M Single Leg Dumbbell Overhead Walking Lunge(L) 10 Hollow Hold With Dumbbell Press(R) 10 Hollow Hold With Dumbell Press(L) 2.Every 3:30 Min For 15 Cal Assault Bike 10 Burpees
Two Person Team For Time: 3 K-2 K-1 K Row 100 -75-50 Wall-Ball(9Kg-6Kg) 100-75-50 KB Swing(24Kg-16Kg) Cap Time:45 Min
Strength&Conditioning 36 Min Emom(6R) 1.Every:3 Min 3 Clean&Jerks (Rpe 6-7) 5 Bar Muscle-Up Or 5 C2Bar Pull-Up +5 Push-Up 8 Bar Facing Burpee 2.Every 3 Min 15 Cal Assault Bike
Strength Every 2 Min For 16 Mim (8R) Fromt Squat 8-6-4-2-2-4-6-8 ( %70-75-80-85) -Then- Every 2 Min For 12 Min(6R) 12-10-8-6-4-2( %65-70-75-80-85-90) Bench Press -Then- Every 2:30 Min For 12:30 Min(5R) 10 Reverse Grip Bent Over Barbel Row 7 Bulgarian Split Squat Hold With Dumbbell Curl R) 7 Bulgarian Split Squat Hold With Dumbbell…
Strength Every 1:30 Min For 9 Min(6R) 8 Push-Press(Rpe6-7) -Then- MetCon 5 Round For Time 20 Burpee 20 MedBall Clean(9Kg-6Kg) Cap Time:25 Min