Strength Every. 2:30 Min For 12:30 Min (5R) 10 Floor Press(Rpe 4-6) 10 Tall Kneeling Dumbell Supinated Curl -Then- Every 2:30 Min For 12:30 Min(5R) 10 Reverse Grip Bent Over Barbell Row 10 Floor Lying Dumbbell Trıceps Extension -Then- Core Strength Every 3 Min For 12 Min(4R) 10 Toes-To-Bar 15 Hollow Rock 20 Sec:Hollow Hold
Strength Every 1:45 Min For 14 Min (8R) 10-8-6-4-4-6-8-10 (%70-75-80-85) Back Squat -Then- Every 1:45 Min For 14 Min(8R) 10-8-6-4-4-6-8-10( (%70-75-80-85) Push-Press -Then- Gymnastics Strength 12 Min Amrap 5 Pull-Up 10 Push-Up
Two Person Team Conditioning 12 Min Max K Row Rest:3 Min 12 Min Max Cal Assault Bike Rest 3 Min 12 Min Max Burpees
Oly Every 1:45 Min For 10:30 Min(6R) 5 Squat Snatch(Rpe4-6) -Then- MetCon 25 Min Enom(5R) 1.Min:15 Thrusters(30 Kg-20Kg) 2.Min:12 Toes-To-Bar 3.Min:Rest 4.Min:30 Sec:Ring Push-Up Hold 5.Min:30 Sec:Hollow Hold
Strength 18 Min Emom (6R) 1.Min:10 Floor Press(Rpe 4-6)+12 Hand Release Push-Ups 2.Min:10 Bent Over Barbell Row+12 Kb Swing(24Kg-16Kg) 3.Min:Rest -Then- Conditioning Tabata 5 Round 20 Sec:Air Squat 10 Sec:Rest Rest:1 Min 5 Round 20 Sec:Kb Goblet Squat Hold 10 Sec:Rest Rest:1 Min 5 Round 20 Sec:V-Up 10 Sec:Rest 1 Min:Rest
Strength&Conditioning Two Person Team For Time 50 Pull-Up 50 Burpee 40 Power Snatch (50Kg-30Kg) 40 Pull-Up 40 Burpee 30 Power Snatch (55Kg-35Kg) 30 Pull-Up 30 Burpee 20 Power Snatch (60Kg-40Kg) 20 Pull-Up 20 Burpee 10 Power Snatch (65Kg-45Kg) Cap Time: 40 Min
MetCon 30 Min Emom(6R) 1.Min:15/12 Cal Row 2.Min:5 Power Clean(Rpe 6-7) 3.Mim:75 D.U Or 100 Single Jump Rope 4.Min:15 Hand-Release Push-Up 5.Min:Rest
Strength 25 Min Emom (5R) 1.Every 2:30 Min For 10 Front Squat(Rpe 4-6)(No Rack) 10 Reverse Grip Bent Over Barbel Row 2.Every 2:30 Min For 10 Floor Press(Rpe 4-6) 10 Strict Chin-Up -Then- Core Strength Every 3 Min For 12 Min(4R) 20 Sit-Up 20 Alternate V-Up(R1-L2)
Conditioning & Isometric Strength 39 Min Emom(4R) 1.Every 3:15 Min For 500 M Row 2.Every 3:15 Min For 25 /20 Cal.Assault Bike 3.Every 3:15 Min For 1 Min:Wall-Sit Hold 1 Min:Plank 30 Sec:Hollow Hokd
Two Person Team MetCon For Time 300 M Double Dumbbell Overhead Walking Lunge 200 Wall-Ball(9Kg-6Kg) 100 Burpee Cap Time:35 Min