Strength Every 2 Min For 12 Min(6R) 12-10-8-6-4-2 Back Squat(%60-65-70-75-80-85) -Then- Every 3 Min For 15 Min(5R) 10 Floor Press(%65) 10 Bent Over Dumbell Row 10 Dumbell Front Lunge(R1-L2) -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 10 Toes-To-Bar 12 Hollow Rock 15 Sec:Hollow Hold
Strength&Conditioning For Time: 21-18-15-12-9-6-3 Hang Power Clean(50Kg-35Kg) Box Jump Over(24”20”) Push-Press
Strength&Conditioning 6 Round For Time: 400 M Run 30 Wall-Ball(9Kg-6Kg) 15 Barbell Facing Burpee 9 Deadlift(Rpe7-8) Cap Time:40 Min
MetCon 36 Min Emom(6R) 1.Every 1:30 Min For 18 Cal Row 2.Every 1:30 Min For 12 Cal Assault Bike 3.Every 1:30 Min For 15 Toes To Bar+20 Sit-Up 4.Every 1:30 Min For Rest
Two Person Team Strength&Conditioning For Time: 100 Hang Power Clean(50Kg-35Kg) 75 Hand Release Push-Ups 100 Back Squat (60Kg-40Kg) 75 Push-Press( 40 Kg-25Kg) Cap Time:38 Min
MetCon 27 Min Emom (6R) 1.Every 1:30 Min For 18 /15 Cal Assault Bike 2.Every 1:30 Min For 20/15 Burpee 3.Every 1:30 Min For Rest
MetCon 24 Min Emom(6R) 1.Min:15 Cal Row 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:15 Pull-Up 4.Min: Rest -Then- Isometric Strength 4 Round 15 Sec:Single Leg Wall-Sit(R) 15 Sec:Single Leg Wall-Sit (L) 30 Sec:Bottom Push-Up Hold 30 Sec:Rest
MetCon Two Person Team 4 Roınd Total each Round 6 Min Amrap 10 Power Clean(60Kg-40Kg) 10 Front Squat Rest:3 Min
MetCon 5 Round For Time: 400 M Run 50 Air Squat 35 Sit-Up 25 Burpee
Strength&Conditioning 24 Min Emom 1.Min:12 Wall-Ball(9Kg-6Kg) 2.Min:10 Cal Assault Bike 3.Mim:8 Strict Chin-Up+12 HandRelease Push-Ups 4.Min:Rest -Then- Isometric Strength 3 Round 30 Sec:Star Plank(R) 30 Sec:Rest 30 Sec:Star Plank(L) 30 Sec:Rest