Strength Every 1:30 Min For 9 Min(6R) 8 Deadlift (Rpe4-6) -Then- Every 2 Min For 8 Min(4R) 20 M Resistance Band Lateral Walk(10M-10M) -Then- Every 1:30 Min For 9 Min(6R) 8 Push-Press(Rpe4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Supinated Grip Strict Chin-Up 10 Barbell Floor Triceps Extension
Strength&Conditioning Every 4:30 Min 22:30 Min For (5R) 8 Double Kb Front Rack Squat(24Kg-16Kg) 12 Paralel Bar Dips 16 Step KB Farmers Caary Walking Lunge(R1-L2) 20 Push-Ups -Then- Core & Isometric Strength Every 3 Min For 12 Min (4R) 8 Single Arm Kb Turkish Sit-Up(R) 8 Singel Arm Kb Turkish Sit-Up(L) 15 Sec:Single Arm High…
MetCon 30 Min Emom(6R) 1.Min:50 Double-Unders Or 50 Single Junp Rope 2.Min:12 Strict Burpee 3.Min:15 Cal Row 4.Min:1 Min Wall-Sit Hold 5.Min:Rest
Strength&Conditioning Every 4:30 Min For 27 Min(6R) 5 Clean&Jerks(Rpe 4-6) 10 C2Bar Pull-Up 15 Cal Assault Bike -Then- Isometric Strength 4 Round 1 Min:Plank 1 Min:Rest
Strength Every 2 Min For 12 Min(6R) 12-10-8-6-4-2 Back Squat(%60-65-70-75-80-85) -Then- Every 3 Min For 15 Min(5R) 10 Floor Press(%65) 10 Bent Over Dumbell Row 10 Dumbell Front Lunge(R1-L2) -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 10 Toes-To-Bar 12 Hollow Rock 15 Sec:Hollow Hold
Strength&Conditioning For Time: 21-18-15-12-9-6-3 Hang Power Clean(50Kg-35Kg) Box Jump Over(24”20”) Push-Press
Strength&Conditioning 6 Round For Time: 400 M Run 30 Wall-Ball(9Kg-6Kg) 15 Barbell Facing Burpee 9 Deadlift(Rpe7-8) Cap Time:40 Min
MetCon 36 Min Emom(6R) 1.Every 1:30 Min For 18 Cal Row 2.Every 1:30 Min For 12 Cal Assault Bike 3.Every 1:30 Min For 15 Toes To Bar+20 Sit-Up 4.Every 1:30 Min For Rest
Two Person Team Strength&Conditioning For Time: 100 Hang Power Clean(50Kg-35Kg) 75 Hand Release Push-Ups 100 Back Squat (60Kg-40Kg) 75 Push-Press( 40 Kg-25Kg) Cap Time:38 Min
MetCon 27 Min Emom (6R) 1.Every 1:30 Min For 18 /15 Cal Assault Bike 2.Every 1:30 Min For 20/15 Burpee 3.Every 1:30 Min For Rest