Strength Every 1:30 Min For 10:30 Min(7R) 3 Squat Clean(Rpe 7-8) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Floor Press 10 Strict Pull-Up -Then- Isometric Strength 4 Round 1 Min :Wall-Sit Hold 30 Sec Wall-Plank 30 Sec:Hollow Hold 30 Sec::Rest
Strength&Conditioning 5 Round For Time 21 Hand-Release Push-Ups 18 Sit-Up 15 MedBall Clean(9Kg-6Kg) 12 Dumbell Push-Press Cap Time 30 Min
Strength&Conditioning 24 Min Emom(6R) 1.Min:10 Cal Assault Bike 2.Min:10 Deadİft(Rpe 6-7) 3.Min:50 D.U Or 100 Singel Jump Rope 4.Min:Rest -Then- Gymnastics 10 Min Emom 10 Toes-To-Bar
Conditioning Two Person Team 10 K Row Cap Time:45 Min
Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat (Rpe 7-8) -Then- Every 4 Min For 20 Min(5R) 10 Floor Press(Rpe 6-7) 10 Bent Over KB Row 15 Push-Up 15 Ring Row
Strength&Conditioning Two Person Team 50-40-30-20-10 Cal Assault Bike Deadlift(70Kg-40Kg) Bar Facing Burpee Cap Time:35 Min
MetCon 27 Min Emom(6R) 1: 30 Min:12/10 Cal Row 1::30 Min:15 Wall-Ball(9Kg-6Kg)+10 Pull-Up 1:30 Min: Rest
Multi-Strength Every 3 Min For 15 Min(5R) 12 Behind Neck Barbel Reverse Lunge(R1-L2) 20 M Walking Lunge(10 M-10M) -Then- Every 3 Min For 15 Min(5R) 12 Alternate Dumbell Chest Press(R1-L2) 12 Alternate Dumbbell Gorilla Row(R1-L2) 10 Renegade Row with Push-Ups(R1-L2 Row+ Push-Up) -Then- Core Strength Every 2 Min For 8 Min(4R) 10 V-Up 30 Sec:Hollow…
Two Person Team Strength&Conditioning 4 Round Total Rep 5 Min Amrap 6 Squat Clean(Rpe 6-7) 12 Burpee Lateral Jump Over Rest:2,5 Min
Conditioning 40 Min Emom(4R) 1.Every 5 Min For 500 M Row + 30 Push-Ups 2.Every 5 Min For 20 Cal Assault Bike + 30 Air Squat