Strength 10 Min Emom 2 Front Squat(%75) -Then- Every 2 Min For 10 Min(5R) 10 Floor Press+8 Strict Dumbell Press -Then- Every 2 Min For 10 Min(5R) 10 Bent Over Barbell Row+ 8 İnverted Ring Row -Then- Every 1:45 Min For 7 Min(4R) 10 Dumbell Curl+10 Lying Barbel Trıceps Ext
Strength&Conditioning 30 Min Emom(6R) 1.Min:7 Single Arm Dumbell Push-Press+7 Single Dumbell Front Rack Sqıuat 2.Min:12 Devil Press(R1-L2) 3.Min:12 Toes-To-Bar 4.Min:30 Sec:Hollow Hold 5.Min:Rest
MetCon 30 Min Emom(10R) 1.Min:15/12 Cal Row 2.Min:5 C2Bar Pull-Up+10 Push-Up+15 Air Squat 3.Min:Rest
MetCon 36 Min Emom(6R) 1.Min:5 Back Squat(%65-70)+8 Cal .Assault Bike 2.Min:Rest 3.Min:15 Strict Burpee 4.Min:Rest 5.Min:20 V-Up Alternatif(R1-L2)+10 Hollow Rock 6.Min.Rest
Two Person Team MetCon 5 Round For Time: 1 K Row 40 Dumbell Power Snatch(R1-L2) Cap Time:37 Min
Oly. 10 Min Emom 2 Squat Clean(Rpe 4-6) -Then- MetCon Every 2:30 Min For 20 Mim(8R) 8 C2Bar Pull-Up 10 Barbell Burpee Lateral Jump Over 12 Push-Ups -Then- Core Strength 4 Round 30 Sec:Hollow Hold 1 Min:Rest
MetCon 5 Round Total Reps 1 Min:Max Cal Assault Bike 1 Min:Rest 1 Min:Dumbell Thruster 1 Min:Rest 1 Min:Max Alternatif V-Up(R1-L2) 1 Min:Rest
Strength&Conditioning 21 Min Emom 1.Min:10 Bench Press+ 10 Dumbell Bent Over Row 2.Min:8 Double Dumbell Bulgarian Split Squat(R) 8 Double Dumbell Bulgarian Split Squat(L) 3.Min:Rest -Then- İsometric Strength 4 Round 30 Sec:Copenhagen Plank(R) 30 Sec:Rest 30 Sec:Copenhagen Plank(L) 30 Sec:Rest 1 Min:Wall-Sit-Hold 1 Min:Rest
Strength Every1:30 Min For 10:30 Min(7R) 4 Front Squat(%75) -Then- Strength&Conditioning 28 Min Emom(4R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 21 Air Squat 15 Burpee 9 Barbell Push-Press(Rpe4-6)
Oly. Every 2 Min For 14 Min (7R) 4 Squat Snatch (Rpe-4-6) -Then- Multi-Strength Every 4 Min For 20 Min (4R) 8 Landmine Split Squat(R) 8 Landmine Split Squat(L) 8 Single Arm Landmine Row(R) 8 Single Arm Landmine Row(L) 10 Ring Push-Ups 30 Ring Mountain Clıımber(R1-L2)