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)
Two Person Team MetCon 5 Round For Time: 50 Wall-Ball(9Kg-6Kg) 35 Kb Swing(24Kg-16Kg) 20 Box Jump Over(24”-20) Cap Time:37 Min
Strength Every 1:30 Min For 10:30 Min(7R) 4 Back Squat(%75) -Then- MetCon 18 Min Emom(6R) 1.Min:250 M Row 2.Min:10 Bench Press(Rpe4-6)+35 Double-Under Or 50 Slngel Jump Rope 3.Min: Rest -Then- Core &Isometric Strength 4 Round 1 Min:Plank 1 Min:Rest
Oly. Every 2 Min For 14 Min(7R) 4 Squat Clean(%70) -Then- Strength Every 2:30 Min For 12:30 Min5R) 5 Weight Supinated Grip Strict Pull-Up 5 Weight Paralel Bar Dips 10 Reverse Grip Bent Over Row -Then- Core Strength Every 2:15 Min For 9 Min(4R) 8 Strict Toes-To-Bar 20 Sec:Hollow Hold
Strength&Conditioning 6 Round For Time: 10 Sumo DeadLift Hıgh Pull(40Kg-30Kg) 10 Bench Inclıne Push-Up 10 Front Squat(40Kg-30Kg) 10 İnverted Ring Row Cap Time:30 Min
MetCon 24 Min Emom(6R) 1.Min:50 Dıouble-Unders Or 100 Single Jump Rope 2.Min:15 Kb Swing(24Kg-16Kg) 3.Min:12 Cal.Assault Bike 4.Min:Rest -Then- Core Strength Every 3:30 Min For 14 Min(4R) 20 Alternatif V-Up(R1-L2) 30 Sec:Hollow Hold 1 Min:Plank
Multi-Strength Every 3:30 Min For 17:30 Min(5R) 8 Behind Neck Barbell Bulgarian Split Squat(R) 8 Behind Neck Barbell Bulgarian Split Squat(L) 8 Single Arm Kb Row(R) 8 Single Arm Kb Row(L) -Then- Every 3:30 Min For 17:30 Min(5R) 8 Kb Single Leg RDL(R) 8 Kb Single Leg RDL(L) 6 Bench Press(%75) 12 Kb Deficit Push-Up
Strength&Conditioning 37:30 Min Emom(5R) 1.Round Every 3:45 Min For 500 M Row 2.Round Every 3:45 Min For 21 Pull-Up 15 Wall-Ball(9Kg-6Kg)