פוסטים

Find Your RM 3 Back Squat ...70%x 3, 75% x 3, 80% x 3, 85% x 3 Advanced: 12 min EMOM 15/12cal Row 18Box Jump 60/50 cm 15KB Swing 32/24 kg 24Sit Ups Intermediate: 12 min EMOM 12/10cal Row 15Box Jump 60/50 cm 15KB Swing 24/16 kg 20Sit…
DeadLift: find your 5 RM ... 70%x 5, 75% x 5, 80% x 5, 85% x 5 Advanced: 12 min EMOM 15/12cal Row 2Legless Rope Climb 20V-Ups 18WallBall Shots 20/14 lbs Intermediate: 12 min EMOM 12/10cal Row 2Rope Climb 15V-Ups 15WallBall Shots 20/14…
Gymnastics Strength Advanced: 10 min EMOM 5-8Deficit Pike Push Ups 15Deficit Ring Row Intermediate: 10 min EMOM 5-8Pike Push Ups 12Ring Row Beginners: 10 min EMOM 5-8Knee Pike Push Ups 8Ring Row METCON 12min AMRAP 6Hang Power Clean 9DeadLift 12Air…
Gymnastics Strength Advanced: 10 min EMOM 5-8Strict Chest To Bar 5-8Strict Ring Dips Intermediate: 10 min EMOM 5-8Strict Pull Ups 5-8Strict Box Dips Beginners: 10 min EMOM 8Strict Banded Pull Ups / Pause Ring Row 8Legs Assist Box Dips METCON Advanced:…
DeadLift 5sets x 5 reps 82%across Advanced: 16 min EMOM 15/12cal Row 10Ring Dips 10Strict Toes To Bar 50sec Farmers Plate Hold 15/10 kg each hand Intermediate: 16 min EMOM 12/9cal Row 7Box Dips / Banded Ring Dips 8Strict Leg Raises 50sec…