Strength Every 3:30 Min For 12:30 Min (5R) 10 Single Dumbell Bulgarian Split Squat(R) 10 Singel Dumbell Bulgarian Split Squat(L) 20 Sec:Copanhagen Plank(R) 20 Sec:Copanhagen Plank(L) -Then- Every 4 Min For 20 Min(5R) 8 Strict Pull-Up 10 Hollow Body Dumbbell Floor Press(Rpe 6-7) 12 Tall Kneeling Dumbell Curl(R1-L2) 14 Plank Dumbell Pull Through (R1-L2)
DetailsStrength 10 Min Emom 2 Squat Snatch(Rpe4-6) -Then- 10 Min Emom 2 Back Squat(Rpe 6-7) -Then- Isometric Strength Every 3 Min For 12 Min (4R) 30 Sec:Barbel Overhead Hold 15 Sec:Supinate Grip Chim-Up Hold 1 Min Elbow Plamk
DetailsStrength&Conditioning 30 Min Emom (6R) 1.Min:12 Cal Row 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min: 50 U Or 100 Single Jump Rope 4.Min:10 V-Up+20 Sec:Hollow Hold 5.Min:Rest
DetailsStrength &Condition 30 Mim Emom(6R) 1.Min: 4 Squat Clean(Rpe4-6) 2.Min: 15 Pull-Up 3.Mim:15 Hand-Release Push-Ups 4.Min:10 Cal.Assault Bike 5.Min:Rest
DetailsTwo Person Team MetCon 40 Min Amrap 200 M Shuttle Run(10 M -10M) 40 M Burpees Broad Jump 100 M Walking Lunge(10M-10M)
DetailsStrength&Conditioning 30 Min Emom(5R) 1.Min:20 Kb Swimg (24 Kg-16Kg) 2.Min:20 Kb Goblet Squat (24Kg-16Kg) 3.Min:Rest 4.Min:75 D.U Or 100 Simgle Jump Rope 5.Min:20 Double Dumbbell Step-Up(R1-L2)(20”) 6.Min:Rest
DetailsMetCon 4 Round 5 Min Amrap 4 Power Snatches(50Kg-30Kg) 8 Burpee Lateral Jump Over Rest: 2.5 Min
DetailsMetCon 35 Min Emom(5R) 1.Every 3:30 Min 500 M Row 2.Every 3:30 Min 15 Toes-To -Bar 25 Push-Up 35 Air Squat
DetailsStrength Back Squat 5 Min Emom 4 reps (Rpe 7-7.5 ) 5 Min Emom 3 reps (Rpe 8-8.5) -Then- Deadlift 5 Min Emom 4 reps (Rpe 7-7.5 ) 5 Min Emom 3 reps (Rpe 8-8.5) -Then- Strict Shoulder Press 5 Min Emom 4 reps (Rpe 7-7.5 ) 5 Min Emom 3 reps (Rpe 8-8.5)
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