Strength Every 1:20 Min For 9:15 Min(7R) 3 Back Squat(Rpe 7-8) -Then- Every 1:20 Min For 9:15 Min(7R) 3 Deadlift (Rpe 7-8) -Then- Every 1:20 30 Min For 9:15 Min(7R) 3 Bench Press(Rpe 7-8) -Then- Every 2 Min For 10 Min(5R) 8 Barbell Curl 8 Lyıng Floor Trıceps Extension
Conditioning Two Person Team 40 Min Amrap 1 K Row 60 M Burpee Broad Jump
Strength@Conditioning 40 Min Emom(5R) 1.Every 2 Min For 10 M Single Arm Dumbbell Overhead Walking Lunge (R) 10 M Single Aem Dumbbell Overhead Walking Lunge(L) 2.Every 2 Mim For 25/20 Pull-Up 3.Every 2 Min For 15/12 Cal Assault Bike 4.Every 2 Min For Rest
Oly. Every 2 Min For 14 Min (7R) 3 Squat Clean+3 Fromt Squat(Rpe4-6) -Then- MetCon Every 3:30 Min 17:30 Mln(5R) 75 D.U Or 125 Single Jump Rope 10 Push-Press(Rpe4-6) 20 Push-Ups -Then- Isometric Strength 4 Round 20 Sec:Single Leg Elbow Plank(R) 20 Sec: Single Leg Elbow Plank(L) 40 Sec:Rest
MetCon 6 Round For Time 10 Power Snatch (Rpe 4-6) 15 Wall-Ball(9Kg-6Kg) 20 Sit-Up 25 Sec:Hollow Hold Cap Time:34 Min
Conditioning 35 Min Emom (5R) 1.Every 3:30 Min For 20/15 Cal Assault Bike 2.Every 3:30 Min 20/15 Burpee Box Jump Over(24”-20”)
Strength&Conditioning For Time: 5 0 Deadlift (90Kg-40Kg) Then:15 Round 5 Pull-Up 10 Push-Up 15 Air Squat -Cash Out- 50 Deadlift(90Kg-40Kg) Cap Time:30 Min
MetCon 35 Min Emom(5R) 1.Every 3:30 Min 500 M Row 2.Every 3:30 Min 20 M KB Goblet Walking Lunge(R1–L2) 15 KB Swing(24Kg-16Kg)
Multi Strength Every 2:30 Min For 15 Min(6R) 12 Back Sqıuat(Rpe 4-6) 12 Tall Kneeling Dumbel Press -Then- Every 2:45 Min For 16:30 Min(6R) 12 Floor Press (Rpe 4-6) 12 Bent Over Dumbell Row 12 Plank Dumbell Pull Through (R1-L2)
MetCon 35 Min Emom(7R) 1.Min: 12 Cal Row 2.Mim:50 D.U Or 100 Singel Jump Rope 3.Min:15 Wall-Ball(9Kg-6Kg) 4.Min: 12 Cal Assault Bike 5.Min:Rest