Strength Every 1:30 Min For 7:30 Min(5R) 8 Overhead Squat -Then- Every 2:15 Min For 11:15 Min(5R) 10 Weight Paralel Bar Dips 10 Bent Over Barbell Row -Then- Core Strength&Control Every 3 Min For 15 Min(5R) 10 Barbell Turkish Sit-Up 30/20 Sec:Seat L-Sit Hold 30/20 Sec: Hollow Hold
Strength&Conditioning 10 Round 1.Every 1:30 Min For 2 Squat Clean +1 Front Squat(%70-%65) 5 Strict C2 Bar Pull-Up +10 Push-Ups+15 Air Squat 2.Every 1:30 Min Rest
MetCon 32 Min Emom(8R) 1.Min: 12 Dumbbell Power Snatch(R1-L2) 2.Min: 12 Cal.Row 3.Min: 5 V-Up+5 Hollow Rock+ 15 Sec: Hollow Hold 4.Min:Rest
10 Round For Time MetCon 200 M Run 15 Wall-Ball(9Kg-6Kg) 10 Burpee
Multi-Strength Every 1:30 Min For 12 Min(6R) 5 Front Squat(%75) -Then- Every 2 :15 Min For 11:15 Min (5R) 10 Bench Press 10 Floor Dumbbell Fly -Then- Every 2:15 Min For 11:15 (5R) 10 Barbell Seat. Shoulder Press 10 Bent-Over Dumbbell Rear Lateral Raises -Then- Every 2:15 Min For 11:15 Min(5R) 10 Barbell Curl 10…
Oly. Every 1:15 Min For 12:30 Min(10R) 1 Hang Squat Snatch +1 Squat Snatch(%75) -Then- MetCon Every 5 Min For 25 Min(5R) 400 M Run 100 Double-Unders Or Singel Jump Rope 15 Toes-To-Bar
Strength&Conditioning 24 Min Emom(6R) 1.Min 12 KB Front Rack Reverse Lunge(R1-L2) 2.Min: 12 KB Deficit Push-Ups 3.Min: 12 Cal.Assault 4.Min:Rest -Then- İsometric Strength Every 2:30 Min For 10 Min(4R) 30 Sec:Double Kb Overhead Hold 20 Sec:Reverse Grip Chin-Up Hold
Two Person Team MetCon 6 Round For Time: 40 Wall-Ball(9Kg-Kg) 30 Power Clean(60Kg-45Kg) 20 Burpee Lateral Jump Over Cap Time:40 Min
Strength Every 2 Min For 12 Min(6R) 5 Back Squat(%75) -Then- MetCon 20 Min Amrap 5 Strict C2 Bar Pull-Up 10 Kb Swings(28Kg-16Kg) 15 Push-Ups 20 Kb Sumo Deadlift(28Kg-16Kg)
MetCon 5 Round For Time: 20 Wall-Ball 15 Toes-To-Bar 400 M Run
