Strength 20 Min Emom Odd:3 Squat Clean(%65) Even:3 Weight Reverse Grip Strict Pull-Up -Then- Every 2:15 Min For 9 Min (4R) 10 Tall Kneeling Landmine Press(R) 10 Tall Kneeling Landmine Press(L) -Then- Core Strength Every 2:15 Min For 9 Min(4R) 8 Barbell Turkish Sit-Up 20 Sec:Hollow Hold
MetCon Two Person Team 5 Round For Time 1000 M Row 40 Alternatif Dumbell Power Snatch(R1-L2) 20 Burpee Lateral Jump Over Row Cap Time:34 Min
MetCıon 32 Min Emom(8R) 1.Min:12 Cal Assault Bike 2.Min:15 Handrelease Push-Ups 3.Min:12 Wall-Ball(9Kg-6Kg) 4.Min:Rest
Strength 10 Min Emom 3 Front Squat(%65-%60) -Then- 10 Min Emom 3 DeadLift(%65-%60) -Then- Every 1:30 Min For 6 Min(6R) 5 Weight Pull-Up -Then- Every 1:30 Min For 6 Min(6R) 5 Weight Paralel Bar Dips
MetCon 18 Min Emom(6R) 1.Min:12/10 Cal.Row 2.Min:15/12 Wall-Ball(9Kg-6Kg) 3.Min:Rest -Then- Isometric Strength 4 Round 20 Sec:Elbow Star Plank(R) 20 Sec:Rest 20 Sec:Elbow Star Plank (L) 40 Sec:Rest -Then- 3 Round 30 Sec:Hollow Hold 1 Min:Rest
Oly. Every 1:30 Min For 10:30 Min(7R) 2 Squat Snatch(%70) -Then- Every 1:30 Min For 7:30 Min(5R) 8 Barbell Reverse Grip BentOver Row -Then- İsometric&Dynamic Strength 3 Round 30 Sec:Ring Push-Up Hold 30 Sec:Rest 30 Sec:HandRelease Push-Ups 30 Sec:Rest 30 Sec:Double Dumbell Squat 30 Sec:Rest 30 Sec:Double Dumbell Wall Sit Hold 30 Sec:Rest
MetCon 21 Min Emom(7R) 1.Min:12 Cal.Row 2.Min:75 Double-Unders Or 100 Single Jump Rope 3.Min:Rest -Then- Core Strength Every 2:45 Min For 13:45 Min(5R) 12 Toes-To-Bar 10 Hollow Rock 15 Sec:Hollow Hold
Two Person Team MetCon For Time: 50 Senkronize Bar Facing Burpee -İnmediatly After- 15 Round 3 Power Clean(60Kg-40Kg) 6 Push-Up 9 Air Squat -İnmediatly After- 50 Senkronize Bar Facing Burpee Cap Time:30 Min
Strength Every 2 Min For 16 Min(8R) 8-6-4-2-2-4-6-8(%70-75-80-85) Back Squat -Then- Every 2 Min For 16 Min(8R) 8-6-4-2-2-4-6-8(%70-75-80-85) Bench Press -Then- Every 1:30 Min For 7:30 Min(5R) 10 Bench Support Single Arm Dumbell Row(R) 10 Bench Support Single Arm Dumbell Row(L)