Conditioning For Time: 50 Cal.Assault Bıke 1000 M Run Directly into: 40 Dumbbell Power Snatch(22,5kg-12,5kg) 40 Burpee Dumbbell Lateral Jump Over 30 Dumbbell Power Snatch 30 Burpee Dumbbell Lateral Jump Over 20 Dumbbell Power Snatch 20 Burpee Dumbbell Lateral Jump Over Directly into: 50 Cal.Assault Bıke 1000 M Run
“Kelly” 5 Round for time 400 M Run 30 Box Jumps(24’-20’) 30 Wall-Ball(9kg-6kg)
Strength&Conditioning Every 2 Min For 32 Min(16R) 1.Round:10/8 Kettlebell Bulgarian Split Squat(Rıght each leg/Left each leg)(20kg-12kg) 2.Round:10/8 Weighted Parallel Bar Dips+10/8 Close Grıp Push-Ups
Oly. Every 2 Min For 12 Min(6R) 5 Squat Snatch(%65) -Then- Strength Every 2 Min For 8 Min(4R) 9 Front Squat(%60) -Then- Core Strength 4 Round 30 Sn:Hollow Hold 45 Sn:Rest -Then- 4 Round 1 Min:Plank 30 Sn:Rest
MetCon 5 Round total reps 1:30 Min:Max Cal.Assault Bike Rest:45 Sn 1:30 Min:Max Reps Handstand Push-Up Or HandRelease Push-Ups Rest:45 Sn 1:30 Min:Max Reps Toes-To-Bar Rest:45 Sn
Strength Every 1:45 Min For 7 Min(4R) 9 Dead Lift (%70) -Then- Every 1:45 Min For 7 Min(4R) 12 Barbell Front Rack Front Lunge(Rıght Leg 1/Left Leg 2)(60kg-35kg) -Then- Every 1:45 Min For 7 Min(4R) 9 Bench Press(%70) -Then- Every 1:45 Min For 7 Min(4R) 12 Barbell Curl
Strength Every 1:45 Min For 7 Min(4R) 9 Back Squat(%70) -Then- MetCon 3 Round for time: 600 M Run 100 Double-Unders Or 150 Single 21 Barbell Push Press(40kg-25kg) 21 C2 Bar Pull-Ups Cap time:27 Min
Strength&Conditioning 5 Round For Time: 400 M Run 30 Wall Ball(9kg-6kg) 20 Dead Lift(85kg-50kg)
Conditioning 32 Min Emom (8R) 1.Min:15/12 Cal. Row 2.Min:50 Double-Unders Or 80 Singel Jump Rope 3.Min:15/12 Pull-Ups 4.Min:Rest
Oly. 10 Min Emom 3 Power Snatch(%60) -Then- MetCon 20 Min Amrap 10 Burpee 20 Push-Ups 30 Hollow Hold Rack 40 Squat