Multi-Strength Every 3:30 Min For 17:30 Min(5R) 10 Step Single Arm Dumbell Overhead Walking Lunge(R) 10 Step Single Arm Dumbell Overhead Walking Lunge(L) 10 Single Arm Bent Over Dumbell Row(R) 10 Single Arm Bent Over Dumbell Row(L) 15 Sec:Split Squat Hold(R) 15 Sec:Split Squat Hold(L) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Hollow Hold…
Strength&Conditioning Every 3 Min For 18 Min(6R) 5 Squat Clean(Rpe 4-6)+10 Weight Paralel Bar Dips -Then- Every 3 Min For 15 Min(5R) 10 Barbell Curl 10 Inverted Ring Row 10 Barbell Triceps Extension From The Floor
Two Person Team For Time: 40-30-20-10-20-30-40 Wall-Ball(9Kg-6Kg) Pull-Up Wall-Ball+Pull-Up After Each Round 500 M Row Cap Time:35 Min
Multi-Strength Every 3 Min For 15 Min(5R) 7 Barbell Reverse Lunge To Knee Lift(R) 7 Barbell Reverse Lunge To Knee Lift(L) 10 Bench Support One Arm /One Leg Kb Row(R) 10 Bench Support One Arm /One Leg Kb Row(L) -Then- Every 2:30 Min For 12:30 Min(5R) 8 Bench Press(Rpe4-6) 10 Declıne Push-Ups 12 Kb Swing(24Kg-16Kg)…
Two Person Team MetCon 40 Min Amrap 40 Cal.Row 30 Dumbell Power Snatch(R1-L2) 20 Burpee Lateral Jump Row
Strength Every 1:30 Min 9 Min(6R) 5 Power Clean(Rpe 6-8) -Then- Every 1:30 Min For 9 Min(6R) 5 Push Press(Rpe 6-8) -Then- MetcCon For Time: 21-18-15-12-9-6 Handrelease Push-Ups 42 -36-30-24-18-12 Air Squat
MetCon 6 Round For Time 400 M Run 15 Wall-Ball(9Kg-6Kg) 12 Pull-Up
MetCon 32 Min Emom(8R) 1.Min:15/12 Cal.Row 2 Min:75 Double-Under Or 100 Single Jump Rope 3.Min:12/10 Strict Burpee 4.Min:Rest
Strength&Conditioning 30 Min Emom(6R) 1.Min: 10 Overhead Squat(Rpe4-6) 2.Min:10 Strict Dumbell Press 3.Min:10 Reverse Grip Bent Over Barbell Row 4.Min:10 Toes-To-Bar +20 Sec Hollow Hold 5.Min:Rest
ÇARŞAMBA Strength&Conditioning Every 3 Min For 18 Min(6R) 5 Squat Clean(Rpe 4-6)+12 C2Bar Pull-Up -Then- Every 3 Min For 15 Min(5R) 10 Split Squat Hold Ladmine Press(R) 10 Split Squat Hold Ladmine Press(L) 10 Ladmine Oblique Twist(R1-L2)