Strength Every 1:30 Min 17:30 Min (10R) 5-4-3-2-1-1-2-3-4-5 Front Squat(%70-75-80-85-90) -Then- Strength&Conditioning Every 2:30 Min For 12:30 Min(5R) 5 Hang Power Clean (RPE 4-6 )Rating of perceived exertion 5 Bar Muscle-Up Or 5C2 Bar Pull-Up+5 Push-Up 5 Strict HandStand Push-Up Or 2 Wall Clımber -Then- Core Strength 4 Round 30 Sec:Hollow Hold 1 Min:Rest
MetCon 6 Round 1.Min:12 Barbell Floor Press 2.Min:10 Cal.Assault Bike 3.Min:12 Barbell Bent Over Reverse Grip Row 4.Min:10 Cal Assault Bike 5.Min:12 Toes-To -Bar 6.Min:Rest
Strength&Conditioning Two Person Team 5 Round For Time 30 Cal Row 30 DeadLift(90Kg-60Kg) 30 Burpee Barbell Lateral Jump Cap Time:34 Min
Strength&Conditioning Every 1:30 Min 17:30 Min (10R) 5-4-3-2-1-1-2-3-4-5 Back Squat(%70-75-80-85-90) -Then- Every 3:30 Min 17:30 Min(5R) 8 Dumbbell Hammer Curl With Shoulder Press 12 C2Bar Pull-Up 16 Double Dumbbell Reverse Alt Lunge(R1-L2)
Strength&Conditioning 28 Min Emom(7R) 1.Min:10 Single Kb Squat Clean(24Kg-12Kg) 2.Min 12 Box Jump Over(24”-20”) 3.Min: 15 HandRelease Push-Ups 4.Min:Rest
Strength&Conditioning Every 3:30 Min For 28 Min (8R) 5 DeadLift(%65) 10 Dumbell Push Press 12 Hollow Rock 50 Double-Unders Or 100 Singel Jump Rope -Then- Isometric Strength 4 Round 1 Min :Wall-Sit Hold 1 Min:Rest
MetCon 35 Min Emom (5R) 1.Every 3:30 Min 20/15 Cal.Assault Bike 2.Every 3:30 Min 35/25 rep Wall-Ball(9Kg-6Kg)
Strength 10 Min Emom 2 Front Squat(%70) -Then- 10 Min Emom 3 Weight Pull -Up(Work up to heavy) -Then- 10 Min Emom 3 Weight Paralel Bar Dips(Work up to heavy) -Then- Every 1:30 Min For 7:30 Min (5R) 8 Barbell Curl
Strength &Conditioning Total 5 Round 5 Min Amrap 6 Power Clean (60Kg-30Kg) 8 Box Jump(24”-20”) 10 Toes-To-Bar Rest:2:30 Min
Oly. Every 2 Min For 12 Min(6R) 3 Squat Snatch(%70) -Then- 10 Min Emom 2 Back Squat(%70) -Then- Gymnastics Strength Every 1:15 Min For 6:15 Min(5R) 5 Strict HandStand Push-Ups+12 Push-Ups “Scaling” 2 Wall Clımber+12 Push-Ups