- פרטים
- נכתב על ידי Or
Strength
Super Sets
Clean Pull 5/5/5/5
Push Press 5/5/5/5
*Rest As Needed
Conditioning
Every 2:00min X 6
10 DB CLean
8 K2E
6 Box Jump
- פרטים
- נכתב על ידי Or
Open 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lb. for the front squats and thrusters
Time cap: 15 min.
Open 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
- פרטים
- נכתב על ידי Or
Strength
4 Round
5 OH Squat
10-15 GHD Sit Up
*Rest Between Sets : 1:30min
Conditioning
4 Round
25 KTB Swing
25 Wall Ball
200m Run
Core
Tabata Russian Twist/Hold V-Up
- פרטים
- נכתב על ידי Or
Strength
DL 15/12/9/6/3
Conditioning
30 thrusters
30 cal row
30 box jump
30 pull up
30 ring dips
30 ghd sit up
30 burpees
- פרטים
- נכתב על ידי Or
Strength
4 Round
4 Shoulder Press + 2 Push Jerk + Hold 2sec In Catch Possition
12-15 GHD Sit Up
Conditioning
E2MOM 20min
1 Round Of "Cindy"
100m Run
- פרטים
- נכתב על ידי Or
Strength
Back Squat 10/8/6/4/2
*Drop Set -> 2/4/6/8
Conditioning
3 Round
21 Abmat Sit Up
15 DL
9 Push Press
200m Row/400m Bike
- פרטים
- נכתב על ידי Or
Strength
Power Clean 5/4/3/3/3
*Rest as needed Between Sets
Conditioning
3 Round - 4min Work | 2min Rest
30 DU
10 Box Step Up
8 Sumo DL HP
6 HSPU