Strength4 sets of6/8 strict pull ups tempo6/8 dips or eccentric push ups1:30 rest b2n setsWod-ConditioningAMRAP 12 mins: Complete as many rounds as possible in 12 mins of: 15 Dumbbell Push Press, 15/10 15 Kettlebell Swings, 24/1610 Shuttle Runs, 7.5 m Extra Workout3 rounds for quality of:5 L/5 R Turkish Sit-ups, pick loadKettlebell Flutter Kick, pick...Read More

Strength1 P.Clean + 1 Hang Squat Clean + 1 Fr.squat Wod Conditioning 30-20-10 reps, for time of:Back Rack Reverse Lunge, 95/65 lbsToes-to-barCompetitors Weights 60/40 TARGET SCORETarget time: 6-8 minutesTime cap: 12 minutesExtra WorkoutPart A4x [ 3 Muscle Cleans + 3 High Hang Power Cleans + 3 Squat Jerks ]Use the heaviest weight you can for...Read More

Wod-Conditioning 4 sets of Tabata Interval:– DB Snatch x2– Burpee to Target x2– Ring Rows or Strict Pull-ups x2 – Bike Erg x22 rest b2n Sets Finsher Tabata Core Strenght By Coach DImitra 😉 Tα προγράμματα μας θα βρείτε στο γυμναστήριο Σέρρες TFL Human PerformanceRead More

Strength Deadlift5 sets of 6 reps2 min rest b2n setsWod-ConditioningAMRAP 12 mins: Complete as many rounds as possible in 12 mins of:8 R Single Arm Dumbbell Snatches, 50/35 lbs8 R Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs8 L Single Arm Dumbbell Snatches, 50/35 lbs8 L Single Arm Dumbbell Overhead Walking Lunges, 50/35 lbs50 Double...Read More