Strength Every 1:30 Min For 10:30 Min(7R) 2 Squat Clean+2 Front Sqıat(Rpe 4-6) -Then- Every 2 Min For 12 Min(6R) 5 Bar Muscle-Up Or 5C2Bar Pull-Up + 5 Hand-Release Push-Up 10 Kb Swing (24Kg-16Kg) -Then- Isometric Strength 3 Round 20 Sec:Elbow Star Plank(R) 20 Sec:Rest 20 Sec Elbow Star Plank (L) 20 Sec:Rest 20 Single…
MetCon 25 Min Amrap 10 Single Dumbbell Devil Press(R1-L2) 15 Toes-To-Bar 20 Wall-Ball(9Kg-6Kg)
Conditioning 33:45 Min Emom(5R) 1.Every 2:15 For 200 M Run 2.Every 2:15 Min For 400/350 M Row 3.Every 2:15 Min 12/10 Cal Assault Bike
Multi-Strength Every 6:15 Min For 31:15?Min(5R) 15 Med Ball Clean(9Kg-6Kg) 60 M Double KB Farmers Caary Walks(10M-10M) 30 Sec:Resistabce Band Sıde Walks(R-L) 30 Ring Mountain Clımber(R1-L2) 20 Sec:Hollow Hold 15 Sec:Supinate Grip Chin-Up Hold
Strength Every 1:45 Min For 12:15 (7R) Front Squat 10-10-7-7-3-3-3(%75-%80-%85) -Then- Every 3 Min For 15 Min(5R) 10 Tall Kneeling Landmine Goblet Press(Rpe 6-7) 10 Bent Over Dumbell Rear Lateral Raises 10 Dumbell Sıde Lateral Raises -Then- Every 2:15 Min 11:15 Min(5R) 10 Barbell Curl 10 Floor Barbell Trıceps Ext
MetCon Two Person Team 100 Dıouble Dumbell Box Steps Up Over(20”) 150 Cal Row 200 Wall-Ball(9kg-6Kg) Cap Time:40 Min
Strength &Condition 30 Min Emom(5R) Every 1:30 Min 12/10 Cal Assault Bike Every 1:30 Min 30 Jumping Lunge(R1-L2) Every 1:30 Min 20 Pull-Ups 20 Hand-Release Push-Up Every 1:30 Min Rest
Strength Every 1:45 Min For 12:15 (7R) Deadlift 10-10-7-7-3-3-3(%75-%80-%85) -Then- Every 1:45 Min For 12:15 (7R) Back Squat 10-10-7-7-3-3-3 (%75-%80-%85) -Then- Every 1:45 Min For 12:15 (7R) Push-Press 10-10-7-7-3-3-3 (%75-%80-%85)
MetCon 30 Min Emom(6R) 1.Min:10 Cal Assault Bike 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:20 Alternate V-Up(R1-L2) 4.Min:50 D.U Or 100 Single Jump Rope 5.Min:Rest
Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(Rpe 6-7) -Then- Strength&Conditioning Every 4 Min For 20 Min(5R) 9 Deadlift (Rpe 6-7) 15 C2 Bar Pull-Up 21 Push-Up