Strength&Conditioning 21 Min Emom(7R) 1.Min: 5 Clean&Jerks(Rpe4-6) 2.Min: 6 Pull-Up+11 Push-Up+16 Air Squat 3.Min:Rest -Then- Isometric Strength Every 3:45 Min For 15 Min(4R) 30 Sec:Hollow Hold 1 Min:Plank 1 Min:Wall-Sit Hold
DetailsStrength Every 3:15 Min For 16:15 Min(5R) 8 Barbel Behind Neck Bulgarian Split Squat(R) 8 Barbel Behind Neck Bulgarian Split Squat(L) 20 Sec:Copanhagen Plank(R) 20 Sec:Copanhagen Plank(L) -Then- Bench Press Every 1:45 Min 17:30 Min(10R) 10-10-8-8–6-6-4-4-2-2(%60-65-70-75-80) -Then- Every 1:15 Min For 6:15 Min(5R) 10 Barbell Reverse Grip Bent Over Row
DetailsConditioning Two Person Team 7 Round For Time 500 M Row 20 Burpee Box Jump Over(24”-20”) Cap Time:37 Min
DetailsStrength Every 2 Min For 20 Min(10R) Back Squat 10-10-8-8–6-6-4-4-2-2(%60-65-70-75-80) -Then- 20 Min Emom(5R) 1.Min: 12 Tall Kneeling Landmine Goblet Press 2.Mim:12 Kb Swing(28Kg-16Kg) 3.Min: 12 Toes-To-Bar 4.Min:Rest
DetailsMetCon 24 Min Emom(6R) 1.Min:100 M Shuttle Run(10M-10M) 2.Min:15 Burpee No Jump 3.Min: 20 Wall-Ball(9Kg-6Kg) 4.Mün:Rest -Then- Isometric Strength 4 Round 30/25 Sec:Star Plank(R) 30 Sec:Rest 30/25 Sec:Star Plank(L) 30 Sec:Rest
DetailsStrength Every 1:45 Min For 17:30 Min(10R) Deadlift 10-10-8-8–6-6-4-4-2-2(%60-65-70-75-80) -Then- Every 1:45 Min For 17:30 Min(10R) Push-Press 10-10-8-8–6-6-4-4-2-2(%60-65-70-75-80) -Then- Isometric Strength 4 Round 1 Min:Plank 1 Min:Wall-Sit Hold 1 Min:Rest
DetailsStrength&Conditioning 5 Round 1.Every 3 Min For 500 M Row 2.Every 3 Min For 40 Steps Dumbbell Farmer’s Carry Walking Lunge(R1-L2)
DetailsStrength 24 Min Emom(8R) 1.Min:10 Floor Press(Rpe4-6)+10 Pull-Up 2.Min:15 Push-Ups+10 Reverse Grip Bent Over Barbel Row 3.Min:Rest -Then- Core Strength Every 2:30 Min For 10 Min(4R) 20 Alternate V-Up(R1-L2) 15 Hollow Rock
DetailsOly 10 Min Emom 5 Power Snatch(Rpe4-6) -Then- Every 2 Min For 20 Min(10R) Fromt Squat 10-10-8-8–6-6-4-4-2-2(%60-65-70-75-80) -Then- Static Core Strength 6 Round 20 Sec:Hollow Hold 40 Sec:Rest
DetailsCondition 5 Round Total Cal 2 Min Max Cal Row 2 Min:Rest 2 Min:Max Cal Assault Bike 2 Min:Rest
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