Metcon 1 Squat Snatch(50Kg-35Kg) 2 Overhead Squat(50Kg-35Kg₺ 3 Power Clean(50Kg-35Kg) 4 Front Squat(5Kg-35Kg) 5 Strict Pull-Up 6 Burpee 7 Bent Over Barbell Row(50Kg-35Kg) 8 Wall-Ball(9Kg-6Kg) 9 Toes-To-Bar 10 Push-Ups 11 V-Up 12 Dead Lift (50Kg-35Kg) Cap Time:38 Min “1-2/-1-2-3/1-2-3-4/1.2.3.4.5/……..12”
Metcon 28 Min Emom (7R) 1.Min:15 Cal.Row 2.Min:75 Double-Unders Or Single 3.Min:30 Air Squat 4.Min:Rest -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 30 Ring Mountain Climber(R1-L2) 10 Supine Toes to Bar 3sec lowering
Multi-Strength Every 4 Mim For 20 Min(5R) 8 DeadLift(%60) 10 Kb Reverse Lunge(R1-L2) 12 Kb Floor Press 14 Kb Deficit Push-Ups -Then- Isometric Strength Every 3:30 Min For 14 Min(4R) 30 Sec:Kb Front Rack Wall-Sit Hold 30 Sec:Hollow Hold 1 Min:Plank
Metcon Two Person Team 35 Min Amrap 50 Cal.Row 40 Wall-Ball(9Kg-6Kg) 30 Box Jump(24”-20”)
Strength&Conditioning Every 2:15 Min 22:30 Min (10R) 3 Power Clean(60Kg-40Kg) 5 Front Squat 7 Burpee Barbell Lateral Jump -Then- Gymnastic &Core Strength 21-18-15-12-9-6-3 Toes-To-Bar V-Up Hollow Rock Cap Time:15 Min
Metcon For Time: 50-35-20 KB Swing(24Kg-16Kg) Kb Goblet Reverse Lunge(R1-L2) Handrelease Push-Ups
Oly. Every 1:30 Min For 9 Min(6R) 6 Power Snatch (%60) -Then- Metcon 21-18-15-12-9-6-3 Pull-Up Box Jumps(24”-20”)
Strength Every 3 Min For 15 Min(5R) 15 Bench Press (%60) 20 M Kb Walking Lunge (R1-L2) -Then- Every 3 Min For 15 Min(5R) 10 Bench Supported Single Arm Kb Row(R) 10 Bench Supported Single Arm kb Row(L) 10 Ladmine Split Squat Hold With Press(R) 10 Ladmine Split Squat Hold With Press(L) -Then- Core Strength…
Two Person Team Metcon 2 Round 150 Wall-Ball(9Kg-6Kg) 100 Cal.Row 50 Burpee Cap Time:40 Min
Strength Every 1:30 Min,for 18 Min(12R) Back Squat Total 2 Round 1.Round:4 rep(%65) 2.Round:3 rep(%70) 3.4.Round:2 rep (%75) 5.6 Round:1 rep(%80) -Then- Plyometric &Isometric Strength Every 2:45 Min For 13:45 Min(5R) 30 M Broad Jump 20 Sec:Split Squat Hold(R) 20 Sec:Split Squat Hold(L) -Then- Isometric Core Control Every 2:30 Min 10 Min(4R) 30 Sec:Plate Weighted…