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Back Squat
10/8/6/4/2
Last one Drop set
Conditioning
800m run
9 Muscle up
400m run
15 C2B
200m run
21 Pull Up
Core
15X3
GHD Back ex
GHD Sit Up
Endurance 20:00 / 21:00
Cash In : 100 KTB Swing
4 Rounds
100M Run
10 C2B
100M Run
10 Handstand Push Up
100M Run
10 DB Squat
Cash Out : 100 Sit Up
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Strength
DL 10/8/8/6/6
Conditioning
3 Round
5 HSPU
15 KTB Swing
21 Wall Ball
27 DU
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Strength
E3MOM 12min
3 Clean Pull
3 Clean Squat
3 Clusters
Conditioning
AMRAP 12min
10 Sumo DL HP
10 K2E
10 Burpees
Cardio
400m Run
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Strength
4 Round For max weight and reps
Weighted Push Up
Finish With Drop Set
Conditioning
21-15-9
Thrusters
GHD Back Ex
*40 DU after Set
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Strength
Snatch Pull 12/9/6/3
Conditioning
5 Round For Time :
3 Hang Power Snatch
6 C2B
9 Box Jump
30sec Plank
Cardio
400m Run/Row/Bike
Endurance 18:00 / 19:00
Part 1
AMRAP 10Min
10 Weight Sit Ups
10 Goblet Sqaut
10 Pull Ups
Part 2 - Cardio
400M Run x 4
Rest Between 1min - 5min
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Part 1
3 Round
3 man maker
4 wall walk
Part 2
From 0:00 to 5:00 min complete
25 clean & jerk
25 burpeed over the bar
From 5:00 to 10:00 min complete
15 clean & jerk
15 Burpees over the bar
From 10:00 to 15:00 min complete
10 clean & jerk
10 Burpees over the bar
Bonus
2min plank
- פרטים
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Strength
Shoulder Press 8/8/8
Push Press 6/6/6
Conditioning
Buy in : 300m Run
21-15-9-15-21
Over Head Squat
Med Ball Sit Up
Cash Out : 300m Run
Endurance 20:00
TABATA Workout (20 Sec Work / 10 Sec Rest)
Air Squat / Hold Squat
KTB Swing / Hold KTB
Ring Row / Hold Row
GHD Sit Up / Hold GHD
Pick Up / Hold Plate Over Head
-- Rest 2 Min Between TABATA --