Multi-Strength Every 1:30 Min For 9 Min(6R) 8 Deadlift(Rpe4-6) -Then- 15 Min Emom (5R) 1.Min:10 Dumbell Bench Press(Rpe4-6)+10 Barbell Curl 2.Min:10 Seat Dumbell Sude Lateral Raises+10 Barbell Floor Trıceps Extensions 3.Min:Rest -Then- Core Strength Every 2:30 Min 10 Min(4R) 10 Barbel Turkish Sit-Up 10 Toes-To-Bar
Multi-Strength Every 3 Min For 15 Min (5R) 10 Landmine Split Squat Hold With Press(R) 10 Split Squat Jump(R) 10 Landmine Split Squat Hold With Press(L) 10 Split Squat Jump(L) -Then- Every 3 Min For 15 Min(5R) 10 Landmine Bent Over Row(R) 10 Landmine Bent Over Row(L) 12 Ring Push-Up Or Push-Ups 14 Kb Swing(24Kg-16Kg)
Oly. 10 Min Emom 3 Power Snatch(Rpe4-6) -Then- Multi-Strength Every 2:15 Min For 13:30 Min(6R) 5 Weighted Pull-Up 10 Barbel Front Rack Forward Lunge(R1-L2) -Then- Isometric Strength 4 Round 30 Sec:Hollow Hold 30 Sec:Sıde Plank(R) 30 Sec:Sıde Plank(L) 1 Min:Rest
Two Person Team MetCon 34 Min Amrap 500 M Row 40 Wall-Ball(9Kg-6Kg) 30 Cal.Assault Bike
Oly. 10 Min Emom 1 Squat Clean+1 Front Squat(Rpe 4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Bench Press(Rpe6-7) 10 Bird Dog KB Row(R) 10 Bird Dog KB Row(L) -Then- Every 2:30 Min For 10 Min(4R) 10 Single Leg Hip Thrust(R) 10 Sİngle Leg Hip Thrust(L) 15 Sec:Single Leg Wall-Siit Hold(R) 15 Sec:Singel Leg…
MetCon 35 Min Emom(5R) 1.Every 3:30 Min 250 M Row 15 Burpee 2.Every 3:30 Min 12 Cal Assault Bike 30 Air Squat
MetCon 27 Min Emom (6R) 1.Every 1:30 Min 25 Wall-Ball(9Kg-6Kg) 2.Every 1:30 Min 21 Double Under Or 40 Single Jump Rope 15 HandRelease Push-Ups 9 Deadlift(Rpe6-7) 3.Every 1:30 Min Rest
MetCon 5 Round For Time 400 M Run 30 Step Walking Lunge(R1-L2) 20 Pull-Up
Oly. 10 Min Emom 3 Squat Snatch(Rpe4-6) -Then- Strength Every 2 Min For 12 Min(6R) 12-10-8-6-4-2 Back Squat(%60-65-70-75-80-85) -Then- Every 2:15 Min 11:15 Min(5R) 10 Tall Kneeling Landmine Goblet Press 10 Parallel Bar Dips
Two Person Team Conditioning 5 Round Total Reps 6 Min Amrap 20 Cal.Assault Bike 20 Burpee Box Jump Over(24”-20”) Rest:3 Min