MetCon 20 Min Emom(5R) 1.Min:20 Dumbell Power Snatch(R1-L2) 2.Min:Rest 3.Min:10 M Single Arm Dumbel Overhead Lunge(R) 10 M Single Arm Dumbel Overhead Lunge(L) 4.Min:Rest -Then- Every 2:30 Min For 10 Min (4R₺ 12 Plank Dumbell Pull Through (R1-L2) 1 Min:Elbow Plank
MetCon 24 Min Emom(6R) 1.Min:12 Medball Clean(9Kg-6Kg) 2.Min:12 Supinated Grip Strict Pull-Up 3.Min:12/10 Cal Assault Bike 4.Min:Rest -Then- Core Strength 5 Round 30 Sec:Alternate V-Up(R1-L2) 30 Sec:Rest 30 Sec:Hollow Hold 1 Min:Rest
Strength Every 2:15 Min For 13:30 Min(6R) 10 Back Squat(Rpe4-6) -Then- Every 2 :15 Min For 13:30 Min(6R) 10 Dead Lift(Rpe4-6) -Them- Every 2:16 Min For 13.30 Min(6R) 10 Floor Press 12 Min(6R) 10 Hand-Release Push-Ups
Two Person Team MetCon 30 Min Total Km/Reps 10 Min:Max Km Row 10 Mim:Max Burpees Box Jump Over(24”-20” 10 Min:Max Wall-Ball(9Kg-6Kg)
Strength&Conditioning 36 Min Emom(6R) 1.Min 10 C2 Bar Pull-Up 10 Dumbell Push-Press 2.Min:Rest 3.Min: 20 Step Dumbell Walking Lunge(R1-L2) 4.Min: Rest 5.Min: 10 Cal Assault Bike 6.Min:Rest
Strength 10 Min Emom 2 Squat Clean(Rpe 6-7) -Then- MetCon 20 Min Emom(5R) 1.Min 10 Tall Kneeling Landmine Goblet Press+10 Kb Swimg(24Kg-16Kg) 2.Min:Rest 3.Min:75 Double-Under Or 100 Single Junp Rope 4.Min:Rest
Strength Every 1:30 Min For 10:30 Min(7R) 5 Hang Power Smatch(Rpe4-6) -Then- MetCon 20 Min Emom(5R) 1.Min:12 Cal Row 2.Min:10 Push-Press 3.Min:10 Pıull-Up 4.Min:Rest
MetCon Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(Rpe 7-8) -Then- MetCon 20 Min Emom(5R) 1.Min:10 DeadLift(6-7) 2.Min:14 Hand-Release Push—Up 3.Min: 18 Wall-Ball(9Kg-6Kg) 4.Min:Rest
MetCon 40 Min Emom(5R) Every 4 Min 500 M Row Every 4 Min 18/15 Burpre Box Jump Over(24”-20”)
Strength 10 Mim Emom 2 Squat Snatch(Rpe 4-6) -Then- Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(Rpe 7-8) -Them- Every 2 Min For 10 Min(5R) 5 Strict C2Bar Pull-Up 10 Floor Press(Rpe6-7)