- פרטים
- נכתב על ידי Or
Strength - Front Squat
15 min to find RM3
Conditioning
5 Round (2 min Work, 1 min Rest)
15 Wall Ball
10 Cal Row
Max Reps Clean & Jerk
Core
Tabata L-Sit
- פרטים
- נכתב על ידי Pasha
Strength
EMOM: 10min
Odd: Thrusters
Even: Muscle Ups
5reps-30kg /4reps-40kg /3reps-50kg /2reps-60kg /1rep-70kg Thrusters
3reps /4reps /5reps /6reps /7reps Muscle Ups
Conditioning
5 Round for Time:
19 Lunges
19 Back Extension
19 Push Ups
Endurance 18:00/19:00
AMRAP 10Min
20 Burpees Wall Ball
20 Medicine Ball Clean
--- Rest 2Min ---
AMRAP 10Min
20 KTB Swings
20 KTB Sumo DL HP
--- Rest 2Min ---
Amrap 10Min
20 ABMAT Sit Up
20 Knee To Elbow
Cash Out : 400M Row
- פרטים
- נכתב על ידי Or
Warm Up - 2 Round
44 Single Under
22 Bear Walk
22 Farmer Walk
Strength - Curtis P
10/8/4/4/4/4
Rest 1-3 min
Conditioning
Part 1
20 Goblet Squat
15 Pull Ups
9 HSPU
*rest 3 min
Part 2
20 Goblet Squat
15 Pull Ups
9 Ring Dips
*rest 3 min
Part 3
20 DL
15 Power Clean
9 Push Press
- פרטים
- נכתב על ידי Or
Strength - Bench Press
10/8/6/4/2
2/4/6/8/10
Rest 1 min
Conditioning - 6 Round
10 OH Squat
20sec Side Plank
10 Power Snatch
20sec Side Plank
Core - 3 Round
10 Back Ex + Hold 15sec Static
Endurance 20:00/21:00
AMRAP 30Min
30 OH Lunges
30m Farm Walk
30 Sit Up
30m Farm Walk
30 Pick Up
30m Farm Walk
- פרטים
- נכתב על ידי Or
Strength - Deficit DL
10/8/6/6/4/4
Rest 1-3 min
Conditioning - For Time
10 to 1 Thrusters
1 to 10 T2B
*E2MOM 3 Burpees
Cardio - 5 Round Not for Time
200m Run/Row/Bike
*rest as needed
- פרטים
- נכתב על ידי Pasha
Strength
Back Squat 15/12/9/6/3
Rest 1-3min
Conditioning
For Time:
200 Double Unders
3 Rounds
27 Push Ups
18 OverHead Lunges
9 Burpees
---
200 Double Unders
- פרטים
- נכתב על ידי Or
Strength - EMOM 6 min
3 Shoulder Press
3 Push Press
3 Push Jerk
Conditioning - For Time
21 Pull Ups, 200m Run
21 KTB Swing, 200m Run
15 Pull Ups, 200m Run
15 KTB Swing, 200m Run
9 Pull Ups, 200m Run
9 KTB Swing, 200m Run
Core - 3 Round
10 GHD Sit Up + 10 Sec Static