Strength Every 1:30 Min For 9 Min(6R) Back Squat 1.R:5 reps(%75) 2.R:3 reps(%80) 3 R:1 reps(%85-%90) 4.R:8 reps(%70-%75) 5.R:8 reps(%70-%75) 6.R:8 reps(%70-%75) -Then- Upper Body Strength 10 Min Emom Odd:10 Bent-Over Barbell Row+10 Push Press Even:Rest -Then- MetCon 5 Round for time: 21 No Jump Burpee 75 Double-Unders Or Single Jump Rope Cap Time:15 Min
MetCon 6 Round For Time: 21 Toes-To-Bar 18 Wall-Ball(9Kg-6Kg) 15 Hand Release Push-Ups 12 Box Jump Over(24″-20″) Cap Time:30 Min
Oly. Every 2 Min For 14 Min(7R) 3 Squat Snatch(%65)+3 Overhead Squat -Then- Multi-Strength Every 3 Min For 15 Min (5R) 10 Tall Kneeling Dual Arnold Press 15 Sec:Chin-Up Hold 30 Sec:Ring Dips Hold Or Bottom Push-Ups Hold 6 Dumbbell Split Squat Hold With Dumbbell Supinated Curl(R) 6 Dumbbell Split Squat Hold With Dumbbell Supinated…
Two Person Team MetCon 100 Lateral Burpees Over Rower Every 3 Min [Starting 0:00] 20 Cal Row -İnmediately After- 150 Kb Swings (24Kg-16Kg) Every 3 Min [Starting 0:00] 20 Cal Assault Bike Cap Time:36 Min
Strength&Conditioning 6 Round for time 5 Clean&Jerks(60Kg-45Kg) 10 Back Squat(60Kg-45Kg)No Rack 15 C2Bar Pull-Up Cap Time:30 Min
MetCon Every 7 Min For 35 Min(5R) 400 M Run 21 Burpee 15 Cal. Assault Bike
Strength Every 1:45 Min For 14 Min(8R) 7-3-7-3-7-3-7-3(%65-%80) Front Squat -Then- Upper Body Strength Every 3 Min For 15 Min(5R) 12 Z Press 10 Ring Push-Ups 8 Strict C2Bar Pull-Ups -Then- İsometri Strength&Core Control 4 Round 30 Sec:Side Plank(R) 30 Sec:Side Plank(L) 30 Sec:Hollow Hold 30 Sec:Rest
MetCon 5 Rounds For Time 25 Toes to Bar 75 Double Unders Or 75 Single Jump Rope 15-12-9-6-3 Power Snatch (50Kg/35 Kg) 10-8-6-4-2 Overhead Squat(50Kg/35 Kg) Cap Time:35 Min
Two Person Team MetCon 3 Round For Time: 500 M Row 40 Lateral Burpees Over Rower 500 M Row 40 Dumbbell Power Snatch(22,5Kg-12.5Kg) Cap Time:35 Min
İsometric Strength 3 Round 25 Sec:Copenhagen Plank(R) 15 Sec:Rest 25 Sec:Copenhagen Plank(L) 15 Sec:Rest -Then- Oly. Every 2 Min For 10 Min(5R) 1 Squat Clean+5 Front Squat 2 Squat Clean+4 Front Squat 3 Squat Clean+3 Front Squat 4 Squat Clean+2 Front Squat 5 Squat Clean+1 Front Squat -Then- Strength Every 1:45 Min For 14 Min(8R)…