Strength Every 1:45 Min For 12:15 Min(7R) 5 Back Squat(%70-%75) -Then- Strength&Conditioning Every 2:45 Min For 16:30 Min(6R) 10 DeadLift 70-%75) 10 Box Jump Over(24”-20”) -Then- Core Strength 4 Round 20 Sec:Singel Leg Elbow Plank(R) 20 Sec:Single Leh Elbow Plank(L) 40 Sec:Rest -Then- 4 Round 25 Sec:Hollow Rock 50 Sec:Rest
Oly Every 2 Min For 12 Min(6R) 5 Squat Snatch(Rpe 4-6) -Then- Strength Every 2:30 Min For 12:30 Min(6R) 10 Pull-Up 10 Push-Press(Rpe4-6) -Then- Core Strength Every 3 Min For 12 Min(4R) 1 Min:Plank 30 Sec:Hollow Hold
MetCon Every 4 Min For 20 Min Emom(5R) 100 M Burpees Broad Jump -Then- Every 4 Min 16 Min Emom(4R) 50 Steps Walking Lunge(R1-L2)
Strength Every 2 Min For 12 Min(6R) 10 Overhead Squat(Rpe4-6) -Then- Every 2 Min For 10 Min(5R) 10 Supinated Grip Strict Chin-Up -Then- Every 2:30 Min For 12:30 Min(5R) 20 Push-Ups 10 Barbell Curl
MetCon Two Person Team 3 K Row 100 Cal Assault Bike 300 Wall-Ball(9Kg-6Kg) Cap Time:40 Min
Strength&Conditioning 35 Mim Emom(10 R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 15 Floor Press(Rpe 4-6) 12 Hang Power Clean(Rpe 4-6) 10 Toes-To-Bar
Two Person Team MetCon 100 Senkronize Thruster(40 Kg-30 Kg) 100 Senkronize Bar Facing Burpee 5 Min: Senkronize Wall-Sit Hold 5 Min:Senkronize Plank Cap Time:34 Min
Strength&Conditioning 5 Round 1.Every 2 Min For 12 Back Squat(Rpe4-6) 2.Every 2 Min For 12-10 Cal Assault Bike 3.Every 2 Min For 20 Kb Swing(24Kg-16Kg)
MetCon 5 Round 1.Every 3 Min For 500 M Row 2.Every 3 Min For 20 Pull-Up 75 D.U Or 100 Single Jump Rope
MetCon 24 Min Emom (6R) 1.Mim:12/10 Cal Assault Bike 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min: 15 Burpee No Jump 4.Mİn:Rest -Then- Isometric Strength 4 Round 20 Sec:Single Leg Elbow Plank(R) 20 Sec:Single Leg Elbow Plank(L) 40 Sec:Rest