تمرين ذو جهد عالي حتى اجهاد العضلة 4 Sets 8-12 reps Bench press Strict pullups Sh upright row Bicep hammer curl Overhead extension 4 sets...

Aerobic Capacity In teams of 2 20 mins Max cals Metcon 21-15-9 KB swings Chest to bar pullups RX Age 17-44 (24/16KG) RX Age 14-16 and...

Weightlifting Strength 5 RM strict press 3 RM push press 1 RM push jerk Metcon 9 min amrap 5 deadlifts 3 power cleans 1 cluster RX Age...

Weightlifting Strength Squat Snatch build to heavy (no misses) Metcon For time (12 min cap) 400m run 30 Toes to bar 20 Pistols 10 Burpees...

STRENGTH: 4 SETS 30 SECONDS REST BETWEEN MOVEMENTS 10 BOX SQUATS 10 BULGARIAN DEADLIFTS R/L 10 SUMO SQUAT PULSE COMBO CONDITIONING: AMRAP...

Metcon In teams of 2 5 rounds for time: 20 STOH 50 DUs (or 200m run 😒) 2 mins rest 4 rounds for time: 20 back squat 20 alternating front...

Weightlifting Strength 1 Power clean + 1 hang clean + 1 split jerk build to heavy Metcon 21-15-9 hang power cleans cals bike RX Age 17-44...

تمرين ذو جهد عالي حتى اجهاد العضلة Super sets Db bench press 12 - 12-10-10 DB floor fly 10-10-10-10 Barbell rows 12- 12- 10-10 Incline DB...

Weightlifting Strength Back squats 8 sets 2 reps every 90 sec @85-90% of 1 RM Romanian deadlifts 3 sets 8 reps as heavy as form allows...

Gymnastic Strength Pullup development kipping pullups butterfly pullups Metcon 20 min amrap 5 pullups 10 pushups 10 squats 20/15 cals...

Weightlifting Strength Snatch Complex 1 snatch pull + 1 snatch build to heavy 2+1 6 mins EMOM 1+1 @80% Metcon For time: 800m run 40...

BUY IN: 50 AIR SQUATS AMRAP FOR 15 MINUTES: 10 FRONT LUNGES 10 ALTERNATING CURTSY LUNGES WITH SNATCH 10 SUMO DEADLIFT HIGH PULL 10...

Metcon In teams of 2 For time: 6-9-12-9-6 burpees over bar front squats bar muscle ups 2 mins rest 4 rounds: 30 abmat situps (20 ghd...

Gymnastic Strength 20 min EMOM Min 1: L-sit (sc tucked sit) Min 2: 20-40 sec bottom of pistol hold right leg (sc wall sit) Min 3: 20-40...

تمرين ذو جهد عالي حتى اجهاد العضلة DB Bench press 4 sets 8-12 reps Barbell inverted row (hollow body) from the rack 4 sets 8-12 reps DB...

Weightlifting Strength Bear complex 1 power clean + 1 front squat + 1 push press + 1 back squat + btn push press build to max Metcon 9...

Weightlifting Strength Back squat 6 Sets 3 reps every 2 mins @75-80% Metcon For time (12 min cap) 5 rope climbs 15 deadlifts 4 rope...

Weightlifting Strength 1 Power clean + 1 power jerk 10 reps @50% 8 reps @60% 6 reps @70% 4 reps @75% 2 reps @80% Metcon 20 min amrap...

5 ROUNDS 20 SECONDS REST BETWEEN MOVEMENTS A) 10 Split Stance Barbell DL R/L B) 15 Barbell Hip Thrusts C) 10 Thrusters D) 20 Heavy KB...

Metcon In teams of 2 For time: 50 burpees over bar 40 snatches 50 box jumps 40 STOH 2 mins rest For time: 40 burpees over bar 30 snatches...