Strength&Conditioning For Time: 100 Double-Unders Or 100 Single 20 Dead Lift(100Kg-60Kg) 50 Burpee Lateral Jump 150 Double-Unders Or 150 Single 15 Dead Lift(100Kg-60Kg) 100 Toes-To-Bar 200 Double-Unders Or Single 10 Dead Lift(100kg-60kg) 150 Push-Ups 250 Double-Unders Or 250 Single 5 Dead Lift(100kg-60kg) 200 Air Squat
MetCon Two Person Team 5 Round for time: 100 Wall-Ball(9kg-6kg) 50 Cal.Assault Bike Cap time:37 Min
Oly. 16 Min Emom Squat Snatch(%70-%75%) Odd:1 Hang Power Snatch + 2 Power Snatch Even:2 Squat Snatch + 1 OHS -Then- Gymnastıc Condıtıonıng 5 Round 40 Sn:5 Ring Muscle-Ups/5 Bar Muscle-Ups Or 5 C2Bar Pull- Ups+ 10 Push-Ups 40 Sn:Wall HandStand Hold 40 Sn:Rest
Conditioning 6 Round for max reps 1 Min:Max KB Swings(24kg-12kg) 1 Min:Max Burpee 1 Min:Double-Under Or Single 1 Min:Rest -Then- Core Strength 5 Round 1.Min:6 Sıngle Rıght Arm Turkısh Sıt-Ups+6 Sıngle Left Arm Turkısh Sıt-Ups 2.Min:20 Dual Leg Lıft Overs 3.Min:Rest
Strength Every 1:30 Min For 12 Min(8R) Front Squat(%65-%70-%75-%80) 8-8-6-6-4–4-2-2 -Then- Barbell Conditoning 7 Round for max reps 30 Sn: Hang Power Clean(50kg-25kg) Rest:1 Min 30 Sn: Push Press(50kg-25kg) Rest:1 Min
Strength&Conditioning Two Person Team 7 Round for tıme: 30 Hand-Release Push-Ups 30 Box Jumps(24”-20”) 30 Dumbbell Thrusters Cap time:30
Strength&Conditioning 10 Round For time: 10 Overhead Squats(40kg-20kg) 10 Pull-Ups
Strength Every 1:30 Min For 12 Min(8R) Back Squat(%65-%70-%75-%80) 8-8-6-6-4–4-2-2 -Then- MetCon 10 Round For Time: 10 Burpees Dumbbell Lateral Jumps 10 Alternating Dumbbell Power Snatch(R1/L2)
Dynamıc&Statıc Strength 7 Round 1 Min:Max Effort Hand-Release Push-Ups 1 Min:Plank 1 Min:Max Effort Box Jumps (24”20”) 1 Min:Wall Squat Hold 1 Min:Rest
Strength&Conditioning 10 Round For Time: 3 Clean&Jerks(%70) 5 Front Squat (C&J%70) 8 Strict Pull-Ups Cap Time:30 Min
