Strength&Conditioning 5 Round 30 Sn:15 Bench Press(%45-%40) 30 Sn:Rest 30 Sn:15 Bent Over Dumbbell Sıde Lateral Raises 30 Sn:Rest -Then- Every 3 Min for 15 Min (5R) 20 Alternating Reverse Lunges with Kettlebell Farmer’s Hold(24kg-16kg) 300/250 M Row
Barbell Conditioning 30-26-22-18-14-10-6 Push Press(40kg-25kg) Bent Over Barbell Row(40kg-25kg) Back Squat(40kg-25kg) No Rack
Strength&Conditioning Every 5 Min For 40 Min(8R) 1.Min: Kb 8 Front Rack Squat(24kg-16kg)Rıght each arm/Left each arm) 2.Min: 10/7 Cal. Assault Bike 3.Min: 20/15 Push-Ups 4.Min: 12/10 C2Bar Pull-Up 5.Min:Rest
MetCon Two Person Team 200 Cal. Row 150 Inverted Barbell Row 200 Syncro Air Squats Cap time:30 Min
Oly. Every 1:30 Min For 12 Min for(8R) 2 Round 1.R:2 Squat Clean(%70) 2.R:2 Squat Clean(%75) 3.R:1 Squat Clean(%80) 4.R:1 Squat Clean(%85) -Then- MetCon 3 Round For Time: 35 Wall-Ball(9kg-6kg) 25 Toes-To-Bar 15 Dead Lift(100kg-60kg) Cap time:17 Min
Oly. Every 1:30 Min For 12 Min for(8R) 2 Round 1.R:2 Squat Snatch(%70) 2.R:2 Squat Snatch(%75) 3.R:1 Squat Snatch(%80) 4.R:1 Squat Snatch(%85) -Then- Strength&Conditioning 5 Round for time: 10 Bar Muscle-Up Or 10 C2Bar+10 Handrelease Push-Up 10 Overhead Squat(50kg-40kg) Cap time:17 Min
Core Strength 4 Round 30 Sn:Hollow Hold Position Rest: 45 Sn 30 Sn: V-Up Rest: 45 Sn -Then- Strength&Conditioning “Klepto” 4 Round For Time: 24 Box Jumps(24/20in) 20 Burpee 11 Squat Clean(65kg-45kg) Cap time:27 Min
Strength&Conditioning Every 2:45 Min For 22 Min(8R) 10 Step Dumbbell Front Lunge (1 OH, 1 in Front Rack)L/R arm 10 Step Dumbbell Front Lunge (1 OH, 1 in Front Rack)R/L arm 10 Bench Press(%60) 10 Bent Over Dumbbell Row
Strength&Conditioning For time: 18 Power Clean(60kg-40kg) 36 Push-Ups 36 Air Squat 15 Power Clean 30 Push-Ups 30 Air Squat 12 Power Clean 24 Push-Ups 24 Air Squat 9 Power Clean 18 Push-Ups 18 Air Squat 6 Power Clean 12 Push-Ups 12 Air Squat
MetCon Every 3 Min For 24 Min(8R) 19 Wall-Ball(9kg-6kg)+19 Cal.Row