Strength&Conditioning Every 4:30 Min For 22:30 Min(5R) 10 Toes-To-Bar 10 Fromt Squat(Rpe 4-6) No Rack 10 Floor Press(Rpe 4-6) 10 Reverse Grip Bent Over Barbell Row(Rpe 4-6) -Then- Isometric Strength 3 Round 30 Sec:Elbow Star Plank (R) 30 Sec:Rest 30 Sec:Elbow Star Plank (L) 30 Sec:Rest
MetCon 36 Min Emom(6R) 1.Min:10 Cal Assault Bike 2.Min:12 Sumo Deadlift High Pull (40Kg-20Kg) 3.Min:14 Box Jump Over(24”-20”) 4.Min: 16 Alternate V-Up(R1-L2) 5.Min:Rest
Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Sqıat(Rpe 7-8) -Then- Every 2:46 Min For 13;45 Min(5R) 10 Strict Barbel Press(Rpe 4-6) 10 Supinated Grip Strict Pull-Up -Them- 10 Min Emom Odd:8 Barbel Curl+15 Push-Up Even:Rest
MetCon 35 Min Emom(5R) 1.Every 3:30 Min 500 M Row 2.Every 3:30 Min 15 Strict Burpee 15 KB Swing(24Kg-16Kg)
Multi-Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Sqıat(Rpe 7-8) -Then- Every 4 Min For 20 Min (5R) 10 Tall Kneeling Side-to-Side Press(Rpe6-7)(R1-L2) 60 M KB Farmer’s Carry (24Kg-16Kg) 10 Alternate Bent Over KB Row(R1-L2)
Conditioning&Isometric Strength 36 Min Emom(6R) 1.Min:15/12 Cal Row 2 Min:12-10 Cal Assault Bike 3.Min:10 V -Up+20 Sec Hollow Hold 4.Min:45 Sec::Elbow Plank 5.Min:Wall-Sit Hold 6.Min:Rest
Strength&Conditioning 30 Min Emom(6R) 1.Min 5 Power Clean(Rpe 6-7) 2.Min:10 C2Bar Pull-Up 3.Min:15 Wall Ball(9kg-6kg) 4.Min:50 Double Unders or 100 Single jump rope 5.Min:Rest
Conditioning 36 Min Emom(6R) 1.Min:Max Rep Burpee 1 Min:Rest 1 Min:Max Rep Shuttle Run(10M-10M) 1 Min:Rest 1 Min:Max Rep Air Squat 1 Min:Rest
MetCon For Time 21-18-15-12-9-6-3 Box Jump Over(24”-20”) KB Goblet Squat (24Kg-16Kg) Hand-Release Push-Up KB Swimg (24Kg-16Kg) Sit-Up Cap Time30 Min
Strength&Conditioning 28 Min Emom(7R) 1.Min 10 Deadlift (Rpe 6-7) 2.Min: 12 Toes-To-Bar 3.Min: 15 Wall-Ball(9Kg-6Kg) 4.Min: Rest