MetCon Every 3 Min For 15 Min(5R) 10 Cal.Assault Bike 10 C2 Bar Pull-Ups 10 Dumbbell Power Snatch(R1-L2)(22,5Kg-12,5kg) 3 Min:Rest Every 3 Min For 15 Min(5R) 12 Cal.Row 12 Kettlebell Diomand Push-Ups 12 Kettlebell Jump Squat(20Kg-16Kg)
Barbell Conditioning Two Person Team I Go You Go 5 Round 5 Min Amrap 5 DeadLift(60Kg-40Kg) 3 Hang Power Clean(60Kg-40Kg) 2 Front Squat(60Kg-40Kg) 1 Shoulder The Overhead (60Kg-40Kg) Rest:2 Min
Strength Every 1:30 Min For 12 Min(8R) Back Squat 4-3-2-1-1-2-3-4(%75-80-%85-%90-%90-%85-%80-%75) -Then- MetCon For Time: 45 Wallballs 9 / 6 kg 30 Toes to Bar 15 Burpee Box Jump Overs (30″/24″/20″) 30 Wallballs 20 Toes to Bar 10 Burpee Box Jump Overs 15 Wallballs 10 Toes to Bar 5 Burpee Box Jump Overs Cap Time:23 Min
OLY. Every 1:30min. for 10:30 Min 1.R:3 Squat Snatch %75 2.R:2 Squat Snatch %80 3.R:1 Squat Snatch %85 4.R:1 Squat Snatch %90 5.R:1 Squat Snatch %85 6.R:2 Squat Snatch %80 7.R:3 Squat Snatch %75 -Then- Multi-Strength Every 1:45 Min For 8:45 Min(5R) 5 Overhead Squat(%60) 10 Ring Dips Or Paralell Bar Dips -Then- Every 1:45…
Conditioning For time: 21-18-15-12-9-6-3 Burpees 42-36-30-24-18-12-6 Wall Ball(9Kg-6Kg) 80-70-60-50-40-30-20 Cross-Body Mountain Clımber (R1-L2)
MetCon 24 Min Emom(6R) 1.Min:12 Cal. Row Or 10 Cal.Assault Bike 2.Min:50 Double-Unders Or Singel Jump Rope 3 Min:10 Double Kb Front Rack Squat(24Kg-16Kg) 4.Min:Rest -Then- Gymnastic&Core Strength 12 Min Emom 1.Min:10 Double Kb Turkish Sit-Up 2.Min:15 Toes -To-Bar 3.Min:Rest
İsometric Strength 10 Min Emom Odd:15 Sec:Hanging L-Sit Hold+ 30 Sec: Handstand Hold Even:Rest -Then- Strength 10 Min Emom 5 Close Grip Bench Press -Then- 10 Min Emom 3 Reverse Grip Weighted Chin-Up
MetCon 30 Min Amrap 8 Back Squat(60Kg-40Kg)No Rack 12 Kettlebell Swings (28kg-16kg) 16 Box Jumps (24″-20″)
Two Person Team Wod MetCon 34 Min Amrap 75 Wall-Ball (9kg-6kg) 75 Sumo Deadlift High Pull (40kg-30kg) 75 Air Squat 75 Handrelease Push-Ups
Strength&Conditioning 3 Rounds: 15 Deadlifts (60Kg- 45 Kg) 15 Pull-Ups Directly Into… 3 Rounds: 10 Front Squats (60Kg-45 Kg) 10 Chest to Bar Pull-ups Directly Into… 3 Rounds: 5 Shoulder to Overhead (60 Kg- 45 Kg) 5 Ring Muscle-ups Or Strict Pull-Up Directly Into… 50 Burpee Barbel Lateral Jump Time Cap:32 Min