Strength&Conditioning 20 Min Emom Odd: 8 Wall-Ball(9 Kg-6Kg)+ 6 DeadLift(Rpe 4-6)+ 4 Bar Muscle Up Or 4 C2 Bar Pull-Up Or 4 Hand Release Push-Up Even:Rest -Then- Core Strength For Time 50-40-30-20-10 Alternatif V-Up Sit-Up Cap Time:15 Min
DetailsMetCon 30 Min Emom (6R) 1.Min :12 Cal Assault Bike 2.Min:50 Double-Unders Or 75 Single 3.Min:12 Strict Burpee 4.Min:12 Toes-To-Bar 5.Min:Rest
DetailsStrength Every 2 Min For 12 Min(6R) 10 Back Squat(%70) -Then- Every 2 Min For 10 Min (5R) 10 Barbell Reverse Grip Bent Over Row 10 Deficit Plate Handrelease Push-Up(15Kg/15Kg -Then- Isometric Strength Every 2:45 Min 13:45 Min(5R) 15 Sec:Supinated Grip Chin-Up Hold 30 Sec:Bottom Push-Up Hold 30 Sec:Hollow Hold
DetailsTwo Person Team MetCon 5 Round For Time: 500 M Row 40 Push-Up 500 M Row 40 Wall-Ball(9Kg-6Kg) Cap Time:35 Min
DetailsStrength&Conditioning 24 Min Emom(6R) 1.Min: 5 Squat Snatch(Rpe4-6) 2.Min:12 Burpee Barbell Lateral Jump 3.Min:15 Pull-Up 4.Min:Rest -Then- Isometric Strength 3 Round 1 Min:Wall-Sit Hold 1 Min:Plank 1 Min:Rest
DetailsMetCon 150 Wall-Ball(9Kg-6Kg) 75 Hand Release Push-Up 150 Step Walking Lunge(R1-L2) 75 Inverted Ring Row
DetailsStrength Every 1:30 Min For 9 Min(6R) 5 Front Squat (%75) -Then- MetCon For Time: 24-21-18-15-12-9-6-3 Kb Swing(24Kg-16Kg) Toes-To-Bar HandRelease Push-Ups
DetailsStrength Every 1:30 Min For 7:30 Min(5R) 10 Strict Barbel Shoulder Press -Then- MetCon Every 2 Min For 24 Min(6R) 12/10 Assault Bike Remaining Time:Max Burpee Rest:2 Min -Then- Core Strength Every 2:45 Min For 8:15 Min(3R) 30 Sec:Hollow Rock 1 Min:Plank
DetailsStrength Every 1:30 Min For 9 Min(6R) 5 Back Squat (%75) -Then- Multi-Strength Every 4 Min For20 Min(5R) 10 Step Dumbell Regional Style Walking Lunge(R) 10 Step Dumbell Regional Style Walking Lunge(L) 10 C2 Bar Pull-Up 20 Push -Ups
DetailsMetCon 6 Round For Time: 35 Wall-Ball(9Kg-6Kg) 20 Kb Swing(24Kg-16Kg) 15 Box Jump Over(24”-20”) Cap Time:36 Min
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