Strength&Conditioning 18:45 Min Emom(5R) 1.R 1:15 Min:12 Cal Row 2.R 1:15 Min :6 Squat Clean(Rpe4-6) 3.R 1:15 Min:Rest -Then- Every 2:30 Min For 12:30 Min(5R) 15 Ring Push-Ups +10 Barbel Curl -Then- Core Strength Every 2:30 Min For 10 Min(4R) 8 Rower Pike-Ups 30 Sec:Holllow Hold
MetCon Every 3 Min For 15 Min(5R) 7/5 Cal. Assault Bike 5 Toes to Bar 5 Medball Clean(9Kg-6Kg) 5 Toes to Bar 7/5 Cal .Assault Bike Rest: 3 Min Every 3 Min For 15 Min(5R) 60 M Shuffle Run(10 M-10 M) 4 Hand Release Burpees 10 Frog Jump Squat 4 Hand Release Burpees 60 M…
Strength Every 2 Min For 10 Min(5R) 10 Floor Press(Rpe4-6) 30 Sec:Ring Push-Ups Hold -Then- Every 2 Min For 10 Min(5R) 12 Barbel Behind Neck Reverse Lunge(R1-L2) -Then- Every 2:45 Min For 111 Min(4R) 8 Landmine Single Leg Romanian DeadLift(R) 8 Landmine Single Leg Romanian DeadLift(L) 8 Single Arm Landmine Row(R) 8 Single Arm Landmine…
Strength Every 1:30 Min For 9 Min(6R) 5 Front Squat(%75) -Then- MetCon Every 4:30 Min For 22:30 Min (5R) 75 D.U Or 100 Single Jump Rope 8 Thruster (Rpe4-6) 10 Burpee No Jump 12 C2 Bar Pull-Up
MetCon 15 Min Emom(5R) 1.Min:8 Dumbell Power Clean+8 Dumbell Push-Press 2.Min:12 Cal Row 3.Min:Rest -Then- 16 Min Emom(4R) 1.Min:20 Renegade Row(R1-L2) 2.Min:20 Alternatif V-Up 3.Min:15 Toes-To Bar 4.Min:Rest
MetCon 30 Min Emom(6R) 1.Min: 10 Cal Assault Bike 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min: 10 Cal Assault Bike 4.Min: 21 Air Squat+15 Push-Ups 5.Min:Rest
Strength 10 Min Emom 2 Back Squat(Rpe 6-7) -Then- Every 3:30 Min For 17:30 Min(5R) 15 Paralel Bar Dips 20 M Dıouble Dumbell Overhead Walking Lunge(10 M-10 M) 15 Sec:Dumbell Split Squat Hold(R) 15 Sec:Dumbell Split Squat Hold(L) -Then- Core Strength 4 Round 30 Sec:Hollow Hold 30 Sec:Dumbell Russian Twist 1 Min:Rest
MetCon 30 Min Emom(6R) 1.Min:12 Cal.Row 2.Min:12 Strict Burpee 3.Min:Plank 4.Min:10 KB Swing+10 KB Goblet Squat(28 Kg-16Kg 5.Min:Rest
Conditioning 30 Min Emom(6R) 1.Min:12 DeadLift(Rpe4-6) 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min: Wall-Sit Hold 4.Min: 30 Sec:Half Push-Up Hold+30 Sec:V-Up 5.Min:Rest
MetCon 6 Round 1.Every 2 Min For 18/15 Cal Assault Bike 2.Every 2 Min For 15 C2 Bar Pull-Up 50 Double-Unders 3.Every 2 Min For Rest