Oly Every 2 Min For 12 Min(6R) 5 Squat Snatch(Rpe4-6) -Then- Every 1:45 Min For 14 Min(8R) Strength Bench Press 10-10-7-7-4-4-1-1(%60-70–80-90) -Then- Every 2:15 Min For 9 Min(4R) 10 Barbel Biceps Curl 10 Lyıng Barbell Triceps Extension
MetCon Two Person Team 75-50-35-20 Burpee Box Jump Over(24”-20”) Kb Swing(24Kg-16Kg) Pull-Up Sit-Up Cap Time:35 Min
Strength Every 2:30 Min For 13:30 (6R) Strength Front Squat 10-10-7-7-4-4-1-1(%60-70–80-90) -Then- Condiitioning 5 Round 1 Min:Max Cal Assault Bike 1 Min:Rest 1 Min:Max Dunbell Power Snatch(R1-L2) 1 Min:Rest
MetCon 28 Min Emom(7R) 1.Min:4 Power Clean(%75)+8 Burpee Lateral Junp 2.Min:Rest 3.Min:18 Wall-Ball(9Kg-6Kg) 4.Min:Rest -Then- Core Strength Every 2:30 Min For 10 Min(4R) 20 Alternatif V-UP(R1-L2 10 Hollow Rock
Strength&Conditioning Every 1:45 Min For 17:30 Min(10 R) 1. 1:45 Min 250 M Row 2. 1:45 Min: 10 Back Squat(Rpe4-6) -Then- Every 1:45 Min For 17:30 Min(10 R) 1. 1:45 Min: 8 Strict Barbell Press (No Rack)+ 8 Strict Pull-Up 2. 1:45 Min: 8 Row Pick-Ups+ 20 Sec: Hollow Hold
MetCon 5 Round For Time: 20 Box Junps Over(24”-20”) 20 Kb Swing(24Kg-16Kg) 20 Hand Release Push-Ups
Strength Every 1:30 Min For 13:30 Min(6R) 8 DeadLift(Rpe 4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 12 Barbell Behind Neck Reverse Lunge(L1-L2) 8 Seat Dumbell Press -Then- Every 2 Min For 12 Min(6R) 8 Strict Pull-Up 8 Weight Paralel Bar Dips
Conditioning 4 Round 1.Every 3 Min 30 Cal Row 2.Every 3 Min 20 Cal Assault Bike 3.Every 3 Min 1 Min:Wall-Sit Hold 1 Min:Plank
Two Person Team MetCon 4 Round For Time: 50 Power Clean(60Kg-40Kg) 50 Pull-Up 50 Wall-Ball(9Kg-6Kg) Cap Time:40 Min
MetCon 32 Min Emom(8R) 1.Min:10 Cal Row + 5 Burpee Lateral Jump Over Row 2.Min:Rest 3.Min:10 Cal Assault Bike+ 8 Dumbell Push-Press(Rpe7-8) 4.Min:Rest