MetCon 28 Min Emom(7R) 1.Min:12 Cal.Assault Bike 2.Min:15 Double Dumbell Farmer Carry Front Lunge(R1-L2) 3.Min:15 HandRelease Push-Ups 4.Min:Rest -Then- Core Strength Every 2:30 Min 10 Min(4R) 1 Min:Plank 30 Cross Mountain Clımber (R1-L2)
Oly. Every 1:15 Min For 12:30 Min(10R) 1 Hang Squat Clean+1 Squat Clean+1 Front Squat(%70) -Then- Metcon 6 Round For Time: 15 Wall-Ball(9Kg-6Kg) 15 Pull-Up Cap Time:23 Min
Metcon Two Person Team 100 Cal.Assault Bike 100 Dumbell Power Snatch (R1-L2) 100 Hollow Rock 100 Cal.Row Cap Time:34 Min
Multi-Strength Every 2:30 Min For 12:30 Min(5R) 5 Bench Press(%60) 10 Alt Bent Over Dumbell Row(R1-L2) 15 Dumbell Deficit Push-Ups -Then- Every 2:30 Min For 12:30 Min (5R) 8 Barbell Hip Thrust 8 Bulgarian Split Squat(R) 8 Bulgarian Split Squat(L) -Then- Middle Workout Every 2:30 Min For 10 Min(4R) 20 Plank March(R1-L2) 10 V-Up 20…
Two Person Team MetCon 150 Dead Lift(100 Kg-70 Kg) 125 Burpee Barbel Lateral Jump Over 100 Pull-Up Cap Time:34 Min
Strength&Conditioning Every 3 Min 18 Min(6R) 5 Back Squat(%70) 10 Kb Swing(28Kg-16Kg) 15 Hollow Hold Crush Grip Kb Floor Press(28Kg-16Kg) -Then- Accessory Workout Every 3:30 Min For 14 Min (4R) Single Arm Bottoms Up KB Carry x 10m/arm 20 Sec:Passive Pull Up Bar Hang(Rıght Arm) 20 Sec:Passive Pull Up Bar Hang(Left Arm) 15 Band Pull…
Metcon 1 Squat Snatch(50Kg-35Kg) 2 Overhead Squat(50Kg-35Kg₺ 3 Power Clean(50Kg-35Kg) 4 Front Squat(5Kg-35Kg) 5 Strict Pull-Up 6 Burpee 7 Bent Over Barbell Row(50Kg-35Kg) 8 Wall-Ball(9Kg-6Kg) 9 Toes-To-Bar 10 Push-Ups 11 V-Up 12 Dead Lift (50Kg-35Kg) Cap Time:38 Min “1-2/-1-2-3/1-2-3-4/1.2.3.4.5/……..12”
Metcon 28 Min Emom (7R) 1.Min:15 Cal.Row 2.Min:75 Double-Unders Or Single 3.Min:30 Air Squat 4.Min:Rest -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 30 Ring Mountain Climber(R1-L2) 10 Supine Toes to Bar 3sec lowering
Multi-Strength Every 4 Mim For 20 Min(5R) 8 DeadLift(%60) 10 Kb Reverse Lunge(R1-L2) 12 Kb Floor Press 14 Kb Deficit Push-Ups -Then- Isometric Strength Every 3:30 Min For 14 Min(4R) 30 Sec:Kb Front Rack Wall-Sit Hold 30 Sec:Hollow Hold 1 Min:Plank
Metcon Two Person Team 35 Min Amrap 50 Cal.Row 40 Wall-Ball(9Kg-6Kg) 30 Box Jump(24”-20”)