שישי 4.11.22


Strength:

12min EMOM:

1|5-7 Strict HSPU

2| 6-8 Strict Pull Ups

3| 10 GHD Sit Up


Condtioning :

7 Rounds (18 min cap)

6 SA DB Devil Press

12 SA DB Squats

200m run

 

Strongman

Strength :

15Min To Find Heavy Weight For Deadlift (5 Reps)


Conditoing :

Team OF 2

Every 2Min (32Min)

1) Bike ( 50 - 60 M / 40 - 50W)

2) 3 Deadlift (Every 3DL Switch)

3) Sleedge Pull (Every 10m Switch)

4) 5 Bench Press (Every 5BP Swich)

5) Row (1:50 - 2:00 M / 2:05 : 2:15 W)

6) Rest

Bonus:

Core

Super Set x 3

10 Full Contact Twist

Max Reps Strict Toes To Bar

 

Strength :

15Min To Find Heavy Weight For Deadlift (5 Reps)


Conditoing :

Team OF 2

Every 2Min (32Min)

1) Bike ( 50 - 60RPM M / 40 - 50RPM W)

2) 3 Deadlift (Every 3DL Switch)

3) Sleedge Pull (Every 10m Switch)

4) 5 Bench Press (Every 5BP Swich)

5) Row (1:50 - 2:00 M / 2:05 : 2:15 W)

6) Rest


Bonus:

Core

Super Set x 3

10 Bened Pallof Press 20M Upside Down KB Carry