OLY Every 1:30 Min For 10:30 Min(7R) 2 Squat Clean+2 Front Squat(Rpe4-6) -Then- Strength 5 Min Emom 5 Bar Muscle-Ups Or 5 C2Bar + 5 Hand -Release Push-Ups 5 Min Emom 5 Push-Press(Rpe4-6) 5 Min Emom 8 Bent Over Barbell Reverse Grip Row(Rpe4-6) -Then- Isometric Strength Every 3:15 Min For 13 Min (4R) 15 Sec:Hanging…
MetCon 30 Min Emom(6R) 1.Min:12-10 Cal Assault Bike 2.Min:12 Dumbell Power Snatch(R1-L2) 3.Min:15 Toes-To-Bar 4.Min:30 Sec:Hollow Hold 5.Min:Rest
MetCon Two Person Team For Time: 75 Cal Row 75 Wall-Ball(9Kg-6Kg) 50 Burpee Lateral Jump Row Over 50 Cal Row 50 Wall-Ball 35 Burpee Lateral Jump Row Over 25 Cal Row 25 Wall-Ball 20 Burpee Lateral Jump Row Over Cap Time:38 Min
Multi-Strength Every 1:30 Min For 15 Min(10R) 5-5-4–4-3-3-2-2-1-1(%75-%80-%85-%90-90+) Back Squat -Then- Every 2:30 Min For 12:30 Min(5R) 12 Floor Press 15 KB Swing(24Kg-16Kg) -Then- Every 2:15 Min For 11:15 Min(5R) 10 Barbel Curl 10 Floor Barbel Triceps Extension
MetCon 5 Round Total Reps 1 Min Max. Cal Row 30 Sec: Rest 1 Min: Max Push-Up 30 Sec:Rest 1 Min:Max Air Squat 30 Sec:Rest 1 Min Plank 30 Sec:Rest
MetCon 6 Round For Time 20 Step Dumbell Walking Lunge(R1-L2) 200 M Run 20 Pull-Up 200 M Run
Two Person Team MetCon 75 Thruster(40 Kg-25 Kg) 50 Barbell Facing Burpee Over Bar 50 Thruster 35 Barbell Facing Burpee Over Bar 25 Thruster 20 Barbell Facing Burpee Over Bar Cap Time:30 Min
Strength Every 2 Min For 16 Min(8R) 10-10-7-7-4–4-1-1(%60-70-80-%80+) Front Squat -Then- Multi-Strength Every 4 Min For 20 Min(5R) 10 FloorPress 30 Sec:Ring Hıgh Plank Hold 10 Kb Bent Over Row 15 Sec: Supinated Grip Chin -Up Hold
Conditioning 40 Min Emom(5R) 1.Every 4 Min For 500 M Row 2.Every 4 Min For 25 Cal Assault Bike
Multi-Strength Every 4 Min For 20 Min(5R) 10 Landmine Split Squat(R) 10 Landmine Split Squat(L) 20 Step Walking Lunge(R1-L2) 15 Sec:Single Leg Wall-Sit Hold 15 Sec:Single Leg Wall-Sit Hold -Then- 18 Mim Emom(6R) 1.Min:10 Tall Kneeling Goblet Landmine Press + 10 Push-Ups 2.Min: 10 Supinated Grip Strict Chin-Up +10 Bent Over Dumbell Rear Lateral Raises…