Multi-Strength Every 1:30 Min For 7:30 Min(5R) 8 Dead Lift(Rpe4-6) -Then- Every 3 Min For 15 Min(5R) 12 Dumbell Renegade Row(R1-L2) 12 Tall Kneeling Dumbell Alt Shoulder Press(R1-L2) 12 Pull-Up -Then- İsometric Core Strength 4 Round 40 Sec:Elbow Sıde Plank(R) 20 Sec:Rest 40 Sec:Elbow Sıde Plank(L) 20 Sec:Rest 40 Sec:Plank 20 Sec:Rest
MetCon 30 Min (5R) 1.Every 3 Min For 24-20 Cal Assault Bike 2.Every 3 Min For 18-15 Burpee Box Jump Over(24”-20”)
MetCon Every 8 Min For 32 Min (4R) 500 M Row 30 Wall-Ball(9Kg-6Kg) 400 M Run
Multi-Strength Every 2:15 Min For 9 Min(4R) 10 Ladmine Single Leg RDL Dead Lift(R) 10 Ladmine Single Leg RDL Dead Lift(L) -Then- Every 3 Min For 15 Min(5R) 10 Reverse Grip Bent Over Barbell Row 10 Barbell Front Rack Front Lunge(R1-L2) 10 Barbell Floor Press -Then- İsometric Strength Every 1:45 Min For 8:45 (5R) 15…
Strength&Conditioning 5 Round For Time: 400 M Run 30 Push-Up 15 Kb Swing(24Kg-16Kg) 8 Back Squat(Rpe-6-8) Cap Time:36 Min
Oly. Every 1:30 Min For 12 Min(8R) 3 Squat Clean(Rpe 4-6) -Then- 10 Min Emom(5R) Odd:10 Pull-Up +10 Barbell Push-Press Even:Rest -Then- Core Strength Every 2:30 Min For 10 Min(4R) 10 Barbell Turkish Sit-Up 10 Hollow Rock 10 Sec:Hollow Hold
Strength&Conditioning 32 Min Emom(8R) 1.Min:8 Back Squat(%60) 2.Min:10 Cal.Assault Bike 3.Min:12 Dumbell Power Snatch(R1-L2) 4.Min:Rest
Strength&Conditioning 32 Min Emom(8R) 1.Min:12/10 Cal.Assault Bike 2.Min:12 Burpee 3.Min:12 Kb Swing(24Kg-16Kg) 4.Min:Rest
Multi-Strength Every 3:30 Min For 14 Min (4R) 10 Single Arm-Single Leg Bench Support KB Row(R) 10 Single Dumbell Bulgarian Split Squat(R) 10 Single Arm- Single Leg Bench Support KB Row(L) 10 Single Dumbell Bulgarian Split Squat(L) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Single Arm Hollow Hold Dumbell Press(R) 10 Single Arm Hollow…
Strength&Conditioning 40 Min Amrap Two Person Team 50 Wall-Ball(9kg-6Kg) 40 Dumbell Power Snatch(R1-L2) 30 V-UP