Weightlifting Strength Clean complex 1 clean pull + 1 hang clean + 1 split jerk build to heavy Metcon 5 rounds for time 12 deadlifts 9...

تمرين ذو جهد عالي حتى اجهاد العضلة Bench press 4 sets 8-12 reps super set with Strict Pullups 4 sets 5-10 reps Single arm DB row 4 sets...

Weightlifting Strength Strict press build to heavy set of 5 Drop to 60% and do 20 reps in as little sets as possible Metcon 3 Rounds for...

Weightlifting Strength Snatch Complex 1 snatch pull + 1 hang snatch 5 sets @70-75% Gymnastic Strength 16 min emom Min 1: 10-15 Ring rows...

Weightlifting Strength Back Squats 5 sets 5 reps @65-70% of recent 1 rm 2-3 mins break Metcon 27-21-15-9 Calories Power cleans HSPUs (sc...

Metcon In teams of 2 (36 mins) 10 min emom Min 1: 10/7 cals bike + max handstand walk Min 2: 10/7 cals bike + max rope climbs 3 min rest...

Weightlifting Strength Hang clean find your 3rm 5 min emom 1hang clean + 1 front squat @80-90% Metcon 2 Rounds 3 min amrap 10 hang power...

Weightlifting Strength Front Squat 2 RM first rep 3 sec pause in the bottom emom 90 sec 5 rounds 1 paused front squat at 90% Metcon 12...

Gymnastics Strength 16 min emom Min 1: 20 sec dips Min 2: 20-40 sec hollow holds Min 3: 20 sec strict pullups Min 4: 20-40 sec arch hold...

Weightlifting Strength 1 Snatch Pull + 1 Power snatch Build to max 10 min emom 1 snatch 3 sec pause in the catch @80% Metcon 5 rounds for...

Weightlifting Strength 2 Snatches + 1 Overhead squat Find todays heavy set 6 min emom 1 Snatch + 1 Overhead squat 80-90% Metcon 12 min...

فول عضل خيي DB Bench press 4 sets 8-12 reps Bent over barbell rows reverse grip 4 sets 8-12 reps Barbell romanian deadlifts 4 sets 8-12...

Weightlifting Strength Back Squats find 2 RM then 5 sets 1 rep @80-90% Metcon 5 rounds for time 3 Bar muscle ups 6 HSPUs 9 DB Hang power...

Weightlifting Strength Deadlifts 3 sets 3 reps Metcon For Time (15 min cap) 24-18-12-6 KB swings Chest to bar pullups Box jump over RX...

Weightlifting Strength 1 power clean + 1 hang clean + 1 split jerk Find today’s heavy 3 sets at 80-85% Metcon For Time (10 min cap) 30...

EMOM FOR 30 MINUTES: A) 5 DB HANG CLEAN TO PRESS COMBO B) 10 DB SQUAT JUMP + REVERSE FLY COMBO C) 10 AROUND THE WORLD TO SHOULDER PRESS...

Metcon In teams of two 5 min AMRAP Squat clean and jerk (80/55) 2 min break 3 rounds for time 60 double unders 30 Power snatches...

Weightlifting Strength 1 Hang clean + 1 front squat + 1 power jerk Find today’s heavy EMOM 5 mins at 80% Metcon 30 DB power cleans 30m...

فول عضل خيي Bench press 5 sets 3 reps Seated DB shoulder Press 4 Sets 8-12 reps Strict Pullups 5 sets 5-10 reps Single arm DB row 4 sets...

Weightlifting Strength Front rack lunges 6 reps, build to heavy set then drop to 50% and perform 15 reps of 1 front squat, 1 right lunge,...