- פרטים
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Strength
5 Round Super set
5 Bench Press
1 Rope Climb
Conditioning
from 10 to 1 - Front Squat
from 1 to 10 -Burpees OTB
*work 10 front squat and 1 Burpees OTB
Core - 3 Round
12 GHD Back Ex
12 GHD Sit Up
- פרטים
- נכתב על ידי Pasha
Strength
Hang Squat Clean 5/5/5/5/5
E3MOM 15min
Conditioning
100 Double Undes
21-15-9
KTB Swinhs
Push Ups
30sec L sit
Endurance 20:00/21:00
Emom 10min
5 Burpees
10 Strict Pull Ups
Emom 10min
10 Pull Ups
15 Air Squat
Emom 10min
15 Air Squat
20 Push Ups
*Rest 2 min Between Emom
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Strength
10 min
Turkish Get Up
Conditioning
"Hanukka WOD"
1 Clean&Jerk
2 Muscle Up
3 Hang Power Clean
4 Thrusters
5 Strict T2B
6 Box Jump
7 DL
8 Burpees
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Strength
EMOM 10
ODD : 1 Tempo Front Squat
EVEN : max sec Hand Stand
*Tempo
* 10 Second Negative
* No Pause in Bottom
* Full Speed Stand
Conditioning
4 Round
25 Wall Ball
*every Stop = 4 Burpees
20 Cal Row
Endurance 20:00 / 21:00
5 Rounds
20 Cal Row
30M Handstand Walk
20 Toes To Bar
30 DU
- Rest 30 Sec -
- פרטים
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Strength
EMOM 12 min
ODD : 5 Thrusters
EVEN : 5 Strict Pull Up
Conditioning
3 Round
21 Sumo DL HP
15 HR Push Up
9 Goblet Squat
30 sec L - Sit
- פרטים
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Strength
DeadLift 15/12/9/6/3
Rest As Needed
Conditioning
Run 400m
AMRAP 8min
8 Push Press
8 Ring Dips
8 Front Squat
- פרטים
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Strength - 5 Round
3 Power Clean
3 Hang Sqaut Clean
*rest as needed
Conditioning - 5 Round
4 Muscle Up
10 GHD Sit Up
4 Hand Stand Push Up
10 GHD Back EX
Cardio - 500m Row