Multi-Strength Every 2 Min For 12 Min(6R) 5 Back Squat(%75) 12 Alternatif Dumbell Chest Press(R1-L2) -Then- Every 4 Min For 20 Min (5R) 10 Singel Arm Dumbell Row(R) 10 Single Arm Dumbell Row(L) 10 Single Dumbell Bulgarian Split Squat(R) 10 Single Dumbell Bulgarian Split Squat(L) 10 Supinated Grip Strict Chin-Up
Metcon Two Person Team 100 Senkronize DeadLift(110Kg-90Kg) 100 Senkronıze Barbel Facing Burpee 100 Senkronize Dumbell Thruster Cap Time:35 Min
Oly. Every 1:30 Min 10:30 Min(7R) 1 Hang Squat Snatch+1 Squat Snatch+ 2 Overhead Squat -Then- Strength Every 1:45 Min For 10:30 Min(6R) 5 Font Squat(%75) -Then- Gymnastic Strength Every 3:30 17:30 Min For(5R) 5 Rounds 10/12 Ring Body Saw 30 Sec:HandStand Hold 30 Sec:Hollow Hold 10/12 Ring Push Ups
MetCon 5 Round For Time 15 Medball Clean(9Kg-6Kg) 8 Single Arm Dumbell Clean&Jerk(R) 10 Single Leg Dumbell Reverse Lunge(R) 8 Single Arm Dumbell Clean&Jerk(L) 10 Single Leg Dumbell Reverse Lunge(L) 15 İnverted Ring Row
Metcon 6 Round Total Reps 1 Min:Max Assault Bike 1 Min:Rest 1 Min:Max Effort Kb Swing(24Kg-16Kg) 1 Min:Rest 1 Min: Max Effort Burpee 1 Min:Rest
MetCon Two Person Team 4000 M Row 100 Burpee Box Jump Over(24”20”) Cap Time:35 Min
MetCon Every 4 Min For 20 Min(5R) 15 Wall-Ball(9Kg-6Kg) 20 M Double Dumbbell Farmer Carry Walking Lunge(R1-L2) 20 M Double Dumbell Ovehead Hold Walking -Then- Core Strength Every 3:30 Min For 14 Min(4R) 30 Sec:Hollow Hold 20 Anchored Feet Sit Ups 30 Ring Mountain Clımbers(R1-L2)
Strength 10 Min Emom 3 Front Squat(%65) -Then- Multi Strength Every 5 Min For 25 Min(5R) 10 Bent Over Barbell Row 15 Sec:Supinated Grip Chin -Up Hold 10 Floor Press 30 Sec:Bottom Push-Up Hold 5 Bar Muscle-Up Or 5 Strict C2Bar Pull-Up 15 Push-Ups 25 Air Squat
MetCon Two Person Team 15 Min Amrap 400 M Row 20 Burpee Lateral Jump Row Rest:3 Min 15 Min Amrap 20 Cal.Assault Bike 30 Wall-Ball(9Kg-6Kg)
Strength&Conditioning Every 2:15 Min For 11:15 (5R) 5 Power Clean(%70) 10 Reverse Grip Strict Pull-Up -Then- Every 2:30 Min For 15 Min(5R) 8 Back Squat(%65) 12 Alternating DB Z Press(R1-L2) -Then- Multi-Strength Every 2 Min For 8 Min(4R) 10 Split Squat Hold With Dumbell Supinated Curl(R) 10 Split Squat Hold With Dumbell Sıde Lateral Raises