Strength Every 1:30 Min For 10:30 Min(7R) Front Squat 5-3-1-1-1-3-5(%70-%80-%90) -Then- Every 1:30 Min For 10:30 Min(7R) Dead Lift 5-3-1-1-1-3-5(%70-%80-%90) -Then- Strength Every 1:30 Min For 10:30 Min(7R) Push Press 5-3-1-1-1-3-5(%70-%80-%90)
Strength&Conditioning 32 Min Emom(8R) 1.Min:5 Power Clean(%70) 2.Min:15-12 C2 Bar Pull-Ups 3.Min:18-15 Wall-Ball(9kg-6kg) 4.Min:Rest
Conditioning Two Person Team 35 Min Amrap 1000 M Row 50 Split Lunge(R1/L2) 35 Cal Assault Bike
Strength Every 1:30 Min For 10:30 Min(7R) Back Squat 5-3-1-1-1-3-5(%70-%80-%90) -Then- Strength&Conditioning 7 Round For time: 7 Hang Power Snatch(40kg-25kg) 7 Overhead Squat(40kg-25kg) 7 HandStand Push-Ups Or Shoulder Press Cap time:25 Min
Gymnastıc Conditioning 40 Min Emom(8R) 1 Min:15-12 Cal.Row 2.Min:15-12 Burpee 3.Min:75-50 Double Under Or Single 4.Min:20-15 Air Squat+20-15 Push-Ups 5.Min:Rest
Strength&Conditioning 20 Min Amrap 5 Hang Power Clean(50kg-35kg) 5 Push Press(50kg-35kg) 5 Front Squat(50kg-35kg) 15 Box Jumps(24”-20”) -Then- İsometric 5 Round 30 Sn: Wall Handstand hold 30 Sn:Rest 30 Sn:Hollow Hold 30 Sn:Rest
Strength&Conditioning Two Person Team 6 Round for time: 30 Devil Press(22,5kg-12,5kg) 30 Cal.Row Cap time:35 Min
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat(%75) -Then- MetCon 5 Rounds For Time: 20 Box Jumps(24”/20”) 20 Dumbbell Push-Press(22,5kg-12,5kg)
Strength&Conditioning For Time: 100 Double-Unders Or 100 Single 20 Dead Lift(100Kg-60Kg) 50 Burpee Lateral Jump 150 Double-Unders Or 150 Single 15 Dead Lift(100Kg-60Kg) 100 Toes-To-Bar 200 Double-Unders Or Single 10 Dead Lift(100kg-60kg) 150 Push-Ups 250 Double-Unders Or 250 Single 5 Dead Lift(100kg-60kg) 200 Air Squat
MetCon Two Person Team 5 Round for time: 100 Wall-Ball(9kg-6kg) 50 Cal.Assault Bike Cap time:37 Min