MetCon 4 Round Total Rounds 6 Min Amrap 3 Ring Muscle Ups 6 Burpees Lateral Over The Bar 9 Power Snatch(40Kg-30Kg) 12 Wall-Ball(9Kg-6Kg) 30 Double Unders 2,5 Min:Rest “Scaling Option” 3 Bar Muscle-Ups Or 4 C2Bar Pull-Up +4 Push-Ups 30 Single Jump Rope
Oly. Emom 1.2.3.4.5.6.7.Min:1 Hang Power Clean+1 Power Clean 8.Min:Rest 9.10.11.12.13.14.15.Min:1 Hang Squat Clean+1 Squat Clean 16.Min:Rest 17.18.19.20.21.22.23.Min:1 Squat Clean+3 Front Squat -Then- Gymnastic & Core Strength Every 2:30 Min For 12:30 Min(5R) 15 Toes-To-Bar 15 Hollow Rock
Two Person Team MetCon 30 Min Amrap 50 Cal Row 35 Kb Swing(24Kg-16Kg) 20 Burpee Box Jump(24″-20″)
Tempo Lower Body Strength Every 2 Min For 12 Min(6R) 4 Tempo Back Squat(4-X-1) 8 Explosive Jump Squat -Then- Tempo Upper Body Strength Every 2:30 Min For 10 Min(4R) 8 Barbell Floor Press(4-X-1) 8 İnverted Ring Row(4-X-1) -Then- Every 2:30 Min For 10 Min(4R) 8 Floor Skull Crusher(4-X-1) 8 Barbell Curl(4-X-1) *Tempo Strength* 4 eccentric…
Oly. Emom 1.2.3.4.5.6.7.Min:1 Hang Power Snatch+1 Power Snatch 8.Min:Rest 9.10.11.12.13.14.15.Min:1 Hang Squat Snatch+1 Squat Snatch 16.Min:Rest 17.18.19.20.21.22.23.Min:1 Squat Snatch+3 Overhead Squat -Then- İsometric Core Strength 5 Round 20 Sec:Star Plank( R ) 20 Sec:Star Plank (L ) 20 Sec:Hollow Hold 40 Sec:Rest
For Time: 6 Rounds 50 Double Under Or 50 Singel Jump Rope 12 Dumbbell Goblet Box Step Ups(R1-L2)(22,5Kg,12,5Kg) Rest:3 Min 6 Round 12 Alt.Dumbell Power Snatch(R1-L2)(22,5Kg-12,5Kg) 12 Box Jump Overs(24″-20″)
Strength Every 1:45 Min For 10:30 Min(6R) 5 Back Squat(%70) -Then- MetCon For time: 50-40-30-20-10 Wall Balls(9Kg-6Kg) 40-30-20-10-5 Toes-To-Bar Cap Time:25 Min
MetCon Two Person Team For Time 150-100-50-25 Cal.Row HandRelease Push-Ups KB Goblet Squat(24kg-16Kg) Cap Time:40 Min
Strength&Conditioning Every 2 Min For 12 Min(6R) 10 Burpees Barbell Lateral Jump 5 Clean & Jerks (60/40 Kg) -Then- Every 2 Min For 12 Min(6R) 12 Barbell Behind Neck Alt Reverse Lunge (R1-L2) -Then- İsometric Strength Every 2 Min For 10 Min(5R) 15 Sec:Parallette Bar L-Sit Hold 30 Sec:Wall HandStand Hold
Strength Every 1:30 Min For 9 Min (6R) 2 Tempo Front Squat 5 Sec:Down X:Up -Then- Strength Every 1:30 Min For 9 Min (6R) 2 Tempo Push Press 5 Sec:Down X:Up -Then- Multi-Strength Every 3:30 Min For 17:30 Min(5R) 12 Barbell Floor Press 30 Sec:Hollow Hold 12 Barbell Reverse Grip Bent Over Row 30 Sec:Superman…