סגר שלישי - הבוקס סגור! עדכונים בהמשך
Strength
DL 10/8/6/4/2
Conditioing
Buy In 400m Run
Directly Into AMRAP 10min
5 Pull UP
10 Push Up
15 Air Squat
Cash Out 400m Run
Conditioning
1 DB Squat
2 DB Thrusters
3 DB Hang Power Clean
4 DB Push Pres
5 DB Over Head Lunges
6 Burpees Over DB
7 Push Up
8 Pull Up
9 GHD Sit Up
10 Ring/Bar Dips
11 V-Up
12 DB Devil Press
*Start With 1 Single Arm DB Squat, Followed by 1 Db Squat + 2Db Thrusters .. Round 12 +12 Devil Press
Strength
Part 1 - EMOM 5min
3 Clean Pull (100% From 1RM)
Part 2 - EMOM 5min
3 Hang Squat Clean (85-90%)
Part 3 - EMOM 5min
3 Push Jerk (80%-85%)
Conditioning
3 Round
5 DB Thrusters 1 arm
5 Burpees
5 DB Thrusters 1 arm
5 Burpees
Conditioning
3 Round Of
21 Russian Twist
21 Box Jump Over
21 Sit Up
21 DB Snatch
21 Goblet Squat
21 DU
21 Push Up
21 Cal Row/Bike
Strength
Z-Press 10/8/6/4/4
*Between Sets Complete 10 GHD Back Ex
Conditioning
AMRAP 4min X 2 Round
10 Sumo DL HP
10 V-Up
10m Hand stand walk / 4 Wall Walk
*Rest 2min Between AMRAP
Cardio
600m Bike
Strength
Power Clean 5/4/3/3/3
Conditioning
3 Round
30sec Hold Hand Stand
30m Farmer Walk
*Rest 1min*
3 Round
30 Push Up
300 Row/ 500m Bike
Strength
DL - 12/9/6/6/6
Conditioning
Every 4min X 3
25 K2E
50 Wall Ball
75 DU
Cardio
500m Row