Oly. 10 Min Emom 3 Power Snatch(%70) -Then- Strength Every 1:30 Min For 13:30 Min(9R) Front Squat 1.2.3.Round:3 rep(%80) 4.5.6.Round:2 rep(%85) 7.8.9.Round:1 rep (%90-%95) -Then- Gymnastic Conditioning Every 1:30 Min For 15 Min(10R) 15-12 Toes-To-Bar
MetCon 5 Round 1 Min:Max Cal.Row 1 Min:Rest 1 Min:Max Cal.Assault Bike 1 Min:Rest 1 Min:Wall-Ball(9Kg-6Kg) 1 Min:Rest
Oly. 10 Min Emom 3 Power Clean(%70) -Then- Strength Every 1:30 Min For 13:30 Min(9R) Back Squat 1.2.3.Round:3 rep(%80) 4.5.6.Round:2 rep(%85) 7.8.9.Round:1 rep (%90-%95) -Then- MetCon 10 Round For Time: 50 Double Under Or Single jump Rope 10 Burpee No Jump Cap Time:15 Min
5 Round For Time: 15 Wall-Ball(9Kg-6Kg) 15 KB Swings(24Kg-16Kg) 15 Box Jumps(24″-20″)
Strength Lower Body Every 3 Min For 15 Min(5R) 20 Step Dumbell Farmery Caryy Walking Lunge(R1-L2) -Then- Upper Body Strength Every 3:30 Min For 17:30 Min(5R) 5 Weight Strict Pull-Up 12 İnverted Ring Row 5 Weight Paralel Bar Dips 12 Paralell Bar Deficit Push-Ups
Conditioning Two Person Team 4 Round For Time; 800 M Run 40 Cal.Row 40 Cal.Assault Bike Cap Time: 40 Min
Oly. 10 Min Emom 1 Squat Snatch(%70) -Then- Strength Every 1:30 Min For 12 Min(8R) Back Squat 1.2.Round:4 rep(%80) 3.4.Round:3 rep(%85) 5.6.Round:2 rep (%90) 7.8.Round:1 rep(%95) -Then- İsometric Core Control & Strength Every 2 Min For 10 Min (5R) 15 Sec:Reverse Grip Chın-Up Hold 30 Sec:Hollow Hold
Multi-Strength Every 3:30 Min For 17:30 Min(5R) 12 Double Dumbbell Overhead Front Lunge(R1-L2) 15 Sec:Dumbbell Split Squat Hold(R) 15 Sec:Dumbbell Split Squat Hold(L) 12 Bent Over Dumbbell Row 30 Sec:Bottom Push-Ups Hold -Then- Gymnastic MetCon “Double Pits to Chesty” 12 Min Amrap 40 Double Unders Or Single Jump Rope 20 Push-ups 10 Toes to Bar
Two Person Team MetCon 6 Round For Time: 400 M Medball Run(9Kg-6Kg) 40 Burpee 200 M Kb Farmer Caary Walk(24Kg-16Kg) Cap Time:35 Min
Strength Every 1:30 Min For 12 Min(8R) Front Squat 1.2.Round:4 rep(%80) 3.4.Round:3 rep(%85) 5.6.Round:2 rep (%90) 7.8.Round:1 rep(%95) -Then- Strength&Conditioning Every 2:30 Min For 20 Min(8R) 5 Dead Lift(%70)+4 Bar Muscle-Up+3 Wall-Climber