Strength Every 2 Min For 16 Min (8R) 8-6-4-2-2-4-6-8 (%70-75-80-85) Back Squat -Then- Every 1:30 Min For 12 Min (8R) 8-6-4-2-2-4-6-8 (%70-75-80-85) Bench Press -Then- Every 3 Min For 12 Min(4R) 10 Bırd Dog Kb Row(R) 10 Bırd Dog Kb Row(L) 10 Single Kb Bulgarian Split Squat(R) 10 Singke Kb Bulgarian Split Squat(L)
Conditioning 3 Round 1.Every 6 Min For 1000 M Row 2 Every 6 Min For 30 Cal Assault Bike 20 Burpee
MetCon Angıe For Tlme: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats
Two Person Team MetCon 4 Round Total Round 6 Min Amrap 10 Hang Power Snatch(50Kg-35Kg) 20 Wall-Ball(9Kg-6Kg) Rest:3 Min
Accessory Workout 4 Round 30 Sec:Single Leg Glute Bridge Hold(R) 30 Sec:Single Leg Glute Bridge Hold(L) 30 Sec:Rest 30 Sec:Resistance Band Side Step(R) 30 Sec:Resistance Band Side Step(L) 1 Min:Rest -Then- Multi-Strength Every 2:45 Min For 12:30 Min(5R) 10 Deadlift (Rpe4-6) 10 Hollow Hold Dumbell Press(R) 10 Hollow Hold Dumbell Press(L) -Then- Every 2:15 Min…
Two Person Team 30 Min Amrap 500 M Row 30 Kb Swing(24Kg-16Kg) 20 Burpee
Strength&Conditioning Every 2:30 Min For 15 Min(6R) 5 Squat Clean(Rpe4-6) 50 Double-Unders Or 75 Slngle Jump Rope -Then- Multi-Strength Every 2:45 Min For 13:45 Mim(5R) 10 Split Squat With Landmine Press(R) 10 Split Squat With Landmine Press(L) 20 Sec:Elbow Star Plank(R) 20 Sec:Elbow Star Plank(L)
Strength&Conditioning 30 Min Emom(5R) 1.Every 1:30 Min 15 Cal Row 2.Every 1:30 Min 10 Back Squat(Rpe 4-6)+10 Tall Kneeling Dumbell Press 3.Every 1:30 Min 1 Min Wall-Sit Hold +30 Sec Half Push-Ups Hold 4.Every 1:30 Min Rest
MetCon For Time: 5 Round For Time: 21 Hand Release Push-Up 18 Kb Swing(24Kg-16Kg) 15 Toes-To-Bar 6 Kettlebell Front Rack Squat(R) 6 Kettlebell Front Rack Squat(L)
MetCon 15 Round 1.Every 1:45 Min 15 Cal Assault Bike 2.Every 1:45 Min 15 Pull-Up+12 Wall-Ball(9Kg-6Kg) 3.Every 1:45 Min Rest -Then- Isometric Strength 4 Round 1 Min:Plank 1 Min:Rest