Strength Every 1:30 Min For 13:30 Min(6R) 8 DeadLift(Rpe 4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 12 Barbell Behind Neck Reverse Lunge(L1-L2) 8 Seat Dumbell Press -Then- Every 2 Min For 12 Min(6R) 8 Strict Pull-Up 8 Weight Paralel Bar Dips
Conditioning 4 Round 1.Every 3 Min 30 Cal Row 2.Every 3 Min 20 Cal Assault Bike 3.Every 3 Min 1 Min:Wall-Sit Hold 1 Min:Plank
Two Person Team MetCon 4 Round For Time: 50 Power Clean(60Kg-40Kg) 50 Pull-Up 50 Wall-Ball(9Kg-6Kg) Cap Time:40 Min
MetCon 32 Min Emom(8R) 1.Min:10 Cal Row + 5 Burpee Lateral Jump Over Row 2.Min:Rest 3.Min:10 Cal Assault Bike+ 8 Dumbell Push-Press(Rpe7-8) 4.Min:Rest
Oly. Every 1:45 Min 10:30 Min(6R) 5 Power Snatch(Rpe4-6) -Then- Strength Every 2 Min For 10 Min(5R) 8 Back Squat(%75-70) -Then- Every 3 Min For 15 Min(5R) 10 Barbell Reverse Grip Bent Over Row 15 Sec:Supinated Grip Chın-Up Hold 10 Deficit Plate Handrelease Push-Up(15Kg-15Kg) 15 Sec:Deficit Plate Push-Up Hold
Strength&Conditioning 24 Min Emom (6R) 1.Min:10 Cal.Assault Bike 2.Min:12 Burpee 3.Min:15 Pull-Up 4.Min:Rest -Then- Core Strength 4 Round 1 Min:Wall-Sit Hold 1 Min:Rest 1 Min:Sit-Up 1 Min:Rest
MetCon 24 Min Emom(6R) 1.Min:15/12 Cal Row 2.Min:15 Kb Swing(24Kg-16Kg) 3.Min:75 Double Unders Or 75 Singel Jump Rope 4.Min:Rest -Then- Core Strength 4 Round 1.Min:20 V-Up 1 Min:Plank 1 Min:Rest
Multi-Strength Every 3 Min 15 Min(5R) 20 M Doıuble Kb Front Rack Walking Lunge 10 Bench Press(Rpe4-6) -Then- Every 3 Min For 15 Min(5R) 10 Bırd Dog Single Arm Kb Row(R) 10 Bırd Dog Single Arm Kb Row(L) 15 Sec: Ring Hıgh Plank Knee Up Hold(R) 15 Sec: Ring Hıgh Plank Knee Up Hold(L) -Then-…
MetCon For Time: 21-18-15-12-9-6-3 C2Bar Pull-Up Power Clean(60Kg-40Kg) Front Squat (60Kg-40Kg) Cap Time:34 Min
MetCon Two Person Team 100-50-35-15 DeadLift(80Kg-50Kg) Burpee Lateral Jump Over Wall-Ball(9Kg-6Kg) Sit-Up Cap Time:30 Min