Strength Every 2:30 Min For 12:30 Min(5R) 20 M Single Arm Dumbbell Overhead Walking Lunge(R1-L2)(10M-10M) -Then- Every 3 Min For 15 Min(5R) 10 Floor Press(Rpe 4-6) 10 Hands Free With Hand Release Push-Ups 50 D.U Or 100 Single Jump Rope
Strength&Conditioning Two Person Team 30 Min Amrap 50 Deadlift (80 Kg-40Kg) 50 Wall-Ball(9Kg-6Kg) 50 Box Jump Over(24”20”)
Strength Every 2:15 Min For 13:30 Min(6R) 5 Hang Power Clean(Rpe 5-7) 5 Push-Press 5 Strict Pull-Up -Then- Every 1:30 Min For 12 Min(8R) 7-5-3-1-1-3-5-7 (%75-%80-%85-%90) Front Squat -Then- Every 1:30 Min For 6 Min(4R) 30 Sec:Single Leg Barbel Curl(5 R-5 L) 15 Sec:Single Arm Hugh Plank Hold(R) 15 Sec Single Arm High Plank Hold(L)…
Two Person Team Conditioning 10 Min Max Cal Row 10 Min Mqx Cal Assault Bike 10 Min Max Burpees
Strength Every 1:45 Min For 14 Min(8R) 7-5-3-1-1-3-5-7 (%75-%80-%85-%90) Back Squat -Then- Multi-Strength Every 3 Min For 15 Min(5R) 10 Single Arm Landmine Row(R) 10 Single Arm Landmine Row(L) 10 Single Arm Single Leg Glute Bridge DB Floor Press(R) 10 Single Arm Single Leg Glute Bridge DB Floor Press(L) -Then- Core Strength Every 2:30 Min…
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