Strength
6 Round
3 Hang Snatch Squat
3 Muscle Up
Conditioning
30-20-10
DB Snatch
Box Jump Over
Abmat Sit Up
Strength
4 Round Super Set
8 Bench Press
1 Rope Climbe
*Rest As Needed
Conditioning
500m Row / 1000m Bike
10 C&J
400m Row / 800m Bike
10 C&J
300m Row / 600m Bike
10 C&J
200m Row / 400m Bike
Strength
EMOM 3min
3 Clean Pull
*Rest 2min*
EMOM 3min
3 Hang Clean Squat
*Rest 2min*
EMOM 3min
3 Power Clean
Conditioning
Buy In : 50 Sit Up
directly into -For Time
400m Run
50 Air Squat
400m Run
50 Pull Up
400m Run
50 Push Up
Cash Out : 50 Sit Up
Strength
DL 10/8/8/6/6/6
*Between Sets 15 GHD Sit Up
Conditioning
100 Wall Ball
*Start With EMOM - 5 Burpees
cardio
Tabata - sit up
Conditioning
AMRAP 5min
15m Over Head Walking Lunges
8 C2B
15m Over Head Walking Lunges
8 Burpees
*Rest 3min*
AMRAP 5min
15 Ktb Sumo DLHP
35sec Hold Hand Stand
*Rest 3min*
AMRAP 5min
9 Thrusters
35 DU
*Rest 3min*
AMRAP 5min
15 T2B
15 Hr Push Up
לחיצה על התרגיל מובילה לסרטון הדגמה ביוטיוב
Conditioning
AMRAP in 25min
500m Row
10cal Bike
20 Lunges ( holding ball over head)
*במקום חתירה ואופניים ניתן לעשות 400מ ריצה ו10 סמוך קום בהתאמה
לחיצה על התרגיל מובילה לסרטון הדגמה ביוטיוב
Part 1
EMOM 10min
ODD : 20sec Work For Max Strict Pull Up
EVEN : 20sec Work For Max Ring Dips
Part 2
E4MOM 20min
30 DU
10 Squat Clean
8 Shoulder to Overhead