- פרטים
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Strength
EMOM 10min
Odd: 5 Snatch Pull
Even: 5 Hang Snatch
Conditioning
In Pair
AMRAP 12min
Sit Ups
8 Front Squat
- פרטים
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Strength
4 Rounds
7 Bear Complex
Clean/ F. Squat/ Push Press/ B. Squat/ B.Push Press
Conditioning
21-15-9-0
Toes To Bar
KTB Swings
Push Ups HR
Endurance 18:00/19:00
5 Round
5 Muscle Ups
10 Burpees
-- 1Min Plank --
5 Round
10 Handstand Push Up
15 Jump Over The Box
-- 1Min Plank --
5 Round
15 Knee To Elbow
20 KTB Sumo DL HP
-- 1Min Plank --
- פרטים
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Strength
Back Squat Tempo
5/5/5/5/5
Rest As Needed
Conditioning
AMRAP 20min
3-6-9
Box Jump
Muscle Ups
Push Press 30/40kg
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Strength
4 Round - "Macho Man"
3 Power Clean + 3 Front Squat + 3 Push Jerk
*Rest 2 min
Conditioning
Buy in : 15 Thrusters
And then 3 Round of:
50 DU
300m Run
15 Pull Up
Cash Out : 15 Thrusters
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Strength
Shoulder Press 15/12/9/6/3
*Rest As Needed
*Increasing Weight each Round
Conditioning
5 Rounds For Time
20 Wall Ball Shots 7/9kg
10 Burpees
Endurance 20:00 / 21:00
E3MOM 21Min
200M Run
20 GHD Sit Up
20 Jumping Lunges
Max Double Unders
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Strength
DL - 10/8/6/5/4/3
*Rest As Needed
*Increasing Weight each Round
Conditioning
E3MOM X 5 Round
10 Over Head Squat
5 Hang Power Snatch
Max Hold Plank
- פרטים
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Strength
Back Rack Lunge 10/8/6/4/2
*Rest As Needed
*Increasing Weight each Round
Conditioning
5 Rounds
45sec Work / 15sec Rest
Box Jump
Muscle Clean
Sit Ups
Push Ups