İsometric Strength 4 Round 20 Sec:Singel Leg Wall Sit Hold(R) 20 Sec:Singel Leg Wall Sit Hold(L) 20 Sec:Singel Leg Knee-Up High Plank Hold(R) 20 Sec:Singel Leg Knee-Up High Plank Hold(L) 40 Sec:Rest -Then- Strength&Conditioning Every 4:30 Min For 27 Min(6R) 5 Ring Muscle-Ups Or Bar Muscle-Ups 7 Front Squat(60Kg-40Kg) 9 Burpees Lateral Jump 11 Deadlifts(60Kg-40Kg)…
MetCon 6 Round 400 M Run 500 M Row Rest:2 Min
MetCon For Time: 24-21-18-15-12-9-6-3 Dumbbell Power Snatch(R1-L2) “After each Round” 50 Double-Under Or 75 Single Jump Rope
MetCon 24 Min Emom(6R) 1.Min:12 Cal.Assault Bike 2.Min:14 Dumbbell Push Press 3.Min:10 Rear Deltoid With Resistance Band+12 Ring Row 4.Min:Rest -Then- Core Control Strength 4 Round 1 Min Hollow Rock 1 Min:Rest 1 Min:Plank 1 Min:Rest
Strength Every 1:30 Min For 9 Min(6R) Back Squat -Then- MetCon 5 Round 4 Min Amrap 3 Deadlift(%70) 6 Box jumps(24″-20″) 9 Toes-To-Bar Rest:2 Min
For Time: Two Person Team 4K Row 14 Rounds of “Cindy” 5 Pull-Up 10 Push-Ups 15 Air Squat Cap Time:35 Min
Strength Every 1:30 Min For 9 Min (6R) 5 Front Squat(%70) -Then- Multi-Strength Every 2:30 Min For 15 Min (6R) 5 Hang Power Clean 5 Thruster 15/12 Paralell Bar Dips -Then- Core Control & İsometric Strength 4 Round 30 Sec:Star Plank(R) 30 Sec:Rest 30 Sec:Star Plank(L) 30 Sec:Rest
MetCon 24-21-18-15-12-9-6-3 Kb Swing(24Kg-16Kg) Burpee Wall-Ball(9Kg-6Kg) Pull-Ups Cap Time:34 Min
MetCon 5 Round For Time 9 Double Dumbbell Clean 15 Double Dumbbell Front Squat 21 Hand-Release Push-ups 27 Step Walking Lunge(R1-L2)
MetCon Every 8 Min For 40 Min (5R) 500 M Row 21 Burpee 15 Cal Assault Bike