Core Strength Every 3 Min For 15 Min(5R) 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 Sec:Hollow Hold 1 Min: Rest -Then- Strength&Conditioning 5 Round For Time: 5 Squat Clean(70Kg-55kg) 70 M Double Kettlebell Front Rack Carry Walks(24Kg-12Kg) 21 C2Bar Pull-Ups Cap Time:25 Min
Strength Every 2:45 Min For 13:45 Min(5R) 4 Tempo Front Squat + 8 Tempo Push-Ups 3 Sec:Down 2 Sec:Pause X Sec:Explosive 1 Sec:Pause -Then- MetCon 8 Min Amrap 30 Double Unders Or 30 Single Jump Rope 10 Thrusters (35Kg-25Kg) Rest:4 Min 8 Min Amrap 30 Double Unders 10 Overhead Squats (34Kg-25Kg)
Metcon 5 Round 200 M Medball Run 20 Handrelease Push-Ups 20 MedBall Clean(9kg-6kg) 20 İnverted Ring Row
Oly. 10 Min Emom 2 Squat Snatch(%65) -Then- Strength Every 2:30 Min For 12:30 Min(5R) 10 Barbell Behind Neck Split Squat(R) 10 Sec: Barbell Behind Neck Split Squat Hold(R) 10 Barbell Front Rack Split Squat(L) 10 Sec: Barbell Behind Neck Split Squat Hold(L) -Then- 10 Min Emom(5R) 1.Min:5 Weight Paralell Bar Dips+10 Reverse Grip Barbell…
Conditioning 15 Min Emom(5R) 1.Min:12.Cal Row 2.Min:12.Cal Assault Bike 3.Min:Rest -Then- Run Conditioning Every 4 Min For 20 Min(5R) 400 M Run
Strength Every 1:30 Min For 9 Min (6R) 5 Tempo Back Squat 3 Sec:Down 2 Sec:Pause X Sec:Explosive 1 Sec:Pause -Then- MetCon Every 5 Min For 25 Min(5R) 10-8 Burpee Box Jump(24”-20”) 5-4 Clean&Jerks(60Kg-45Kg) 10-8 Burpee Box Jump(24”-20”) 5-4 Front Squat(60Kg-45Kg)
Accessory Strength Every 3:45 Min For 18:45 Min(5R) 10 Barbell Biceps Curl 15 Tall Kneeling Barbell Press 20 Windshiled Wipers(R1-L2) 20 Plate Halo(R1-L2) -Then- Core Strength Every 2:45 Min For 13:45 Min(5R) 20 Sec:Parallel Bar L-Sit Hold 20 Sec:Hollow Hold 20 Sec:Superman Hold 40 Sec:Plank
Conditioning For time: 18-42-60 Wall Ball(9Kg-6Kg) DeadLifts(60Kg-45Kg) Pull-Ups Cap Time:34 Min
MetCon 25 Min Amrap 200 M Run 20 Renegade Row(R1-L2) 20 Sit-Up 20 Push-Ups
Strength&Conditioning For Time: 6-5-4 Squat Clean(50Kg-35Kg) Front Squat(50Kg-35Kg) -Immediately after- 30 Barbell Burpee Lateral Jump 5-4-3 Squat Clean Front Squat -Immediately after- 25 Barbell Burpee Lateral Jump 4-3-2 Squat Clean Front Squat -Immediately after- 20 Barbell Burpee Lateral Jump 3-2-1 Squat Clean Front Squat -Immediately after- 15 Barbell Burpee Lateral Jump Cap Time:34 Min
