Oly. 10 Min Emom 1 Squat Snatch(%60) -Then- Strength 10 Min Emom 5 Bench Press(%60) -Then- Every 3:30 Min For 14 Min (4R) 10 Singel Arm Dumbbell Bulgarıan Split Squat(R) 10 Single Arm Dumbbell Bulgarıan Split Squat(L) 10 Single Arm Dumbbell Row(R) 10 Singel Arm Dumbbell Row(L)
Strength Every 1:30 Min For 9 Min(6R) 3 Front Squat(%75) -Then- Strength&Conditioning Every 3 Min For 15 Min(5R) 7 Hang Power Cleans(50Kg-30Kg) 5 Thrusters(50Kg-30Kg) 3 Wall-Clımb -Then- Gymnastic Every 2 Min For 10 Min(5R) 10 Toes -To -Bar 15 V-Up
Condıtıonıng Two Person Team For Time: 100 Cal Row 100 Cal Assault Bike 100 Wall-Ball 100 Burpee Cap Time:40 Min
Multi-Strength Every 2:30 Min For 12:30 Min(5R) 10 Dead Lif(%70) 10 Arnold Press -Then- Every 2:30 Min For 12:30 Min(5R) 10 Step Front Rack Forward Lunge(R1-L2) 10 Reverse Grip Strict Pull-Ups -Then- Core Strength Every 2:30 Min For 12:30 Min (5R) 12 Ladmine Oblique Twist(R1-L2) 20 Sec: Elbow Star Plank(R) 20 Sec:Elbow Star Plank(L)
MetCon 5 Round For Time 15 Burpee No Jump 15 Dumbbell Push Press 15 Box Jump(24″-20″)
MetCon 45 Emom(5R) 1.R:Every 3 Min 500 M Row 2.R:Every 3 Min 40 Wall-Ball(9Kg-6Kg) 3.R:Every 3 Min 30 Ring Row
Strength Every 2 Min For 12 Min(6R) 5 Back Squat(%75) -Then- MetCon 24 Min Emom(6R) 1.Min:15 Floor Press 2.Min:15 Kb Swing(24Kg-16Kg) 3.Min 6 Singel Kb Front-Rack Squat(R)+6 Kb Front-Rack Squat(L) 4.Min:Rest
MetCon Two Person Team 200 Cal Assault Bike 200 Dumbbell Power Snatch(R1-L2) 100 Burpee Box Jump(24″-20″) Cap Time:40 Min
Multi-Strength Every 5 Min For 25 Min(5R) 20 Step Dumbell Farmery Caary Walking Lunge(R1-L2) 15 Paralel Bar Dips 10 Strict C2 Bar Pull-Up -Then- Core Strength Every 2:30 Min For 10:00 Min(4R) 20 Dumbbell Weighted L Crunch 20 Dumbbell Russian Twist(R1-L2) 20 Sec: Hollow Hold
MetCon Two Person Team 200 Cal.Row 200 Wall-Ball(9Kg-6Kg) 100 Burpee Cap Time:40 Min