Strength&Conditioning 28:20 Min Emom(5R) 1.Every 1:20 Min For 3 Back Squat(Rpe 7-8)+3 Wall-Clımber 2.Every 1:20 Min For 10 Half Kneeling Dumbbell Press(R)+(L) 3.Every 1:20 Min For 6 Split Squat Hold Dumbbell Curl(R)-(L) 15 Sec:Single Leg Knee-Up Hollow Hold(R) 15 Sec:Single Leg Knee-Up Hollow Hold(L) 4.Every 1:20 Min For Rest
DetailsMetCon 36 Min Emom(6R) 1 Min:Max Rep Single Arm Devil Press(R1-L2) 2 Min:Rest 1 Min:Max Rep Wall-Ball(9Kg-6Kg) 2 Min:Rest
DetailsMulti-Strength Every 3:30 Min For 17:30 Min (5R) 10 Floor Press (Rpe 6-7) 10 Double Kb Front Rack Squat(Rpe 6-7) 10 Supinated Grip Strict Pull-Up -Then- Isometric Strength Every 3 Min For 12 Min(4R) 1 Min:Wall-Sit Hold 30 Sec:Extended Plank 20 Sec Hollow Hold
DetailsConditioning 40 Mim Emom(5R) 2 Min Max Meter Row 2 Mim:Rest 2 Min:Max Burpee No Jump 2 Min:Rest
DetailsStrength Every 3:30 Min For 17:30 Min(5R) 4 Power Clean(Rpe 7-8) 12 Glute Bridge Dumbell Floor Press(6-7) 16 Banded Face-Pull -Then- Every 3:30 Min 17:30 Min(5R) 4 Back Squat (Rpe 7-8) 12 Bent Over Dumbell Row 16 Plank Dumbell Pull Through (R1-L2)
DetailsTwo Person Team MetCon 25-50 -75- Cal Assault Bike 75-50- 25 Pull-Up 50-30- 20 Med Ball Clean(9Kg-6Kg) Cap Time:40 Min
DetailsMetCon 35 Min Emom(5R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 21 Burpee 15 Wall-Ball(9Kg-6Kg)
DetailsStrength &Conditioning Every 4 Min For16 Min(4R) 40 M Double Dumbbell Farmers Caary Walking Lunge(10M-10M) -Then- Every 3 Min For 15 Min (5R) 6 Weight Pull-Up 10 Parallel Bar Dips 12 Tall Kneeling Alt Supinate Dumbell Curl(R1-L2)
DetailsMetCon 36 Min Emom(5R) 1 Every 1:45 Min For 10 Toes-To-Bar +1 Min Plank 2 Every 1:45 Min For 10 Kb Swing(28Kg-16Kg)+15 Hands-Release Push-Ups 3.Every 1:45 Min For 10 Kb Goblet Squat(28Kg+16 Kg) +1 Min:Wall-Sit Hokd 4.Every 1:45 Min Rest
DetailsStrength Every 1:45 Min For 10:30 Min(6R) 5-5-5-5-3-3 (%70-80) Back Squat -Then- Every 1:45 Min For 10:30 Min(6R) 5-5-5-5-3-3 (%70-80) Sttrict Shoulder Press -Then- Every 1:45 Min For 10:30 Min(6R) 5-5-5-5-3-3 (%70-80) Deadlift
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