Deadlift Every 1:30 Min For 12 Min(8R) 10-8-6-4-4-6-8-10(%65-70-75-80) -Then- Front Squat Every 1:30 Min For 12 Min(8R) 10-8-6-4-4-6-8-10(%65-70-75-80) -Then- Push-Press Every 1:30 Min For 12 Min(8R) 10-8-6-4-4-6-8-10(%65-70-75-80)
Conditioning 6 Round For Time: 15 No Jump Burpee 75 Double-Unders Or 100 Single Jump Rope 30 Ring Moutain Climbers(R1-L2)
MetCon 30 Min Emom(6R) 1.Min:10 Cal.Assault Bike 2.Min:10 M Single Arm Dumbbell Overhead Walking Lunge(R)+ 10 Single Arm Dumbbell Overhead Walking Lunge(L) 3.Min:Rest 4.Min:100 M Shuttle Run(10M-10M) 5.Min:Rest
MetCon For Time: 50-40-30-20 Med-Ball Clean(9Kg-6Kg) KB Swing(24Kg-16Kg) Push-Up Toes-To-Bar Sit-Up Cap Time:40 Min
Strength Back Squat Every 1:45 Min For 14 Min(8R) 10-8-6-4-4-6-8-10(%65-70-75-80) -Then- Bench Press Every 1:30 Min For 12 Min(8R) 10-8-6-4-4-6-8-10(%65-70-75-80) -Then- Weight Pull-Up Every 1:30 Min For 12 Min(8R) 10-8-6-4-4-6-8-10(%65-70-75-80)
MetCon 27 Min Emom(4R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 25 Cal Assault Bike 3.Every 3:30 Min For 30 Burpee
MetCon Two Person Team 50-40-30-20-10 Dumbell Power Snatch(R1-L2) Wall-Ball(9Kg-6Kg) Altternatif V-Up(R1-L2) Box Jımp Over(24”20”) Cap Time:34 Min
Oly. Every 2 Min For 12 Min (6R) 5 Squat Clean(Rpe 6-7) -Then- Every 1:30 Min For 12 Min(6R) 5 Push-Press(Rpe 6-7) -Then- Metcon For Time: 25-20-15 Hand Release Push-Ups 50 -40-30 Air Squat Cap Time:12 Min
Strength&Conditioning For Time: 50-40-30-20-10 Wall-Ball(9Kg-6Kg) 21-18-15-12-9 Hang Power Clean(50Kg-30Kg) 21-18-15-12-9 Burpee
MetCon 24 Min Emom (6R) 1.Min:12/10 Cal Assault Bike 2.Min:75 Double-Undes Or 100 Single Jump Rope 3.Min:15 Toes-To Bar 4.Min:Rest -Then- Isometric Strength 4 Roud 1 Min:Plank 1 Min:Rest