A. 36 min EMOM: 1st – 12 box jump over2nd – max time wall-sit 3rd – Rest4th – 20 Goblet squat 5th – Max cal ergo 6th – Rest B. 5 min core workout (3 round) -10 reps dynamic side plank+10” sec hold -10 reps + 10” sec other side
Learn MoreA.Three sets of:Front Squat x 6-8 repsRest 60 seconds120 Single Under (S1: 100 / S2: 80 / S3: 60)Rest 60 secondsPlank to Elbows x 8-10 repsRest 60 seconds B.Complete as many rounds and reps as possible in 6 minutes of:3 Dumbbell Ground to Overhead3 Burpees6 Dumbbell Ground to Overhead6 Burpees9 Dumbbell Ground to Overhead9 Burpees12…
Learn MoreA.Five sets of: Unsupported Seated Strict Press x 5-10 repsRest 2 minutes B.Against a 2-minute running clock, complete:Bent over row 15 repsPush-Ups x Max Reps Rest 2 minutes between sets and complete four sets. C. 5 min core workout
Learn MoreWorkout of the DayA.Four sets of:Deadlift x 6-8 repsRest 60 secondsWall Walk x 2-3 repsRest 60 secondsHollow Hold/Rock x 30-45 secondsRest 60 seconds B.Three rounds for time of:30 Overhead Walking Lunge Steps15 Pull-Ups400 Meter Run or 20 cal Ergo
Learn MoreA. Every 1:30 for 24′1st -Back Squat x 6-8 reps2nd-Kettlebell Swings x 15 reps3rd -Pull-Ups x 5-10 reps 4th -Rest B. In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:9 Burpee Box Jump-Overs
Learn MoreA.10min warm up/conditioning B. 5×6 Back squat C. Every 5′ for 20′ -20 air squat -4 tur dbs/kbs farmer carry
Learn MoreA. 5 min conditioning/warm up B1. Team of 2 (CAP 10′) -While one hanging the bar, other partner does box jump/box step-up -total 100 box jump in remaining time synch. burpee B2. Team of 2 (CAP 15′) -While one doing overhead plate hold, other partner does air squat -Total 150 squat in remaining time synch.…
Learn MoreA. Every 8′ for 40′ 10/8 tour run 20 kb. swing 15 wall ball shot 10 burpee B. Core workout 10 right, 10 left dynamic side plank 10 superman hold
Learn MoreConditioning (10’min) A.10 min EMOM even, 10-20 floor press odd, 5-15 15 Min CAP B1. 21-15-9 couplet Db/kb snatch Backward lunge 2min rest B2. 6-9-12 Db/kb snatch Backward lunge
Learn MoreIsınma: 3 set 50 Jumping Double Taps10 Burpee No Jump 3 set (Zamana karşı değil!)1 dk. One Arm Over Head Dumbell Hold (Sağ)1 dk. One Arm Over Head Dumbell Hold (Sol)1 dk. Dinlen 20 Dakika AMRAP 10 Alt. Hang DB Clean20 Lunge30 Sit-Up Core: 5 Set1 dk. Plank30- 45 sn. Dinlen
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