MetCon 28 Min Emom(7R) 1.Min:5 Strict Pull-Up+10 Push-Ups+15 Air Squat 2.Min:15/12 Cal Row 3.Min:50 Double-Unders Or 75 Single Jump Rope 4.Min:Rest -Then- Isometric Strength Every 2:45 Min 11 Min(4R) 30 Sec:Hollow Hold 1 Min:Plank
Two Person Team (I Go You Go) 5 Round 4 Min Amrap 4 Hang Power Clean(50Kg-30Kg) 3 Front Squat(50Kg-30Kg) 2 Shoulder The Overhead(50Kg-30Kg) Rest:2 Min -İnmediatly After- 6 Min Anrap Max Senkronize Bar Facing Burpee
MetCon For Time: 50-40-30-20-10 Medball Clean(9Kg-6Kg) KB Swimg(24Kg-16Kg)
Conditioning 2 Round 1.Every 10 Min Max Km Row Rest:2,5 Min 2.Every 10 Min 50 Cal Assault Bike + Remaining Time: Max Burpee No Jump Rest:2,5 Min
Multi-Strength Every 4:15 Min For 21:15 Min(5R) 10 Single Arm Dumbel Hollow Hold(R) 10 Single Arm Dumbel Hollow Hold(L) 10 Single Arm Dumbel Bent Over Row(R) 10 Single Arm Dumbel Bent Over Row((L) 40 M Single Arm Dumbel Overhead Walks(R) 40 M Single Arm Dumbel Overhead Walks(L) -Then- Isometric Strength Every 2 Min For 10…
MetCon 30 Mim Emom(6R) 1.Min:15-12 Wall-Ball(9Kg-6Kg) 2.Min:12-10 Cal.Assault Bike 3.Min:15-12 Hand-Release Push-Ups 4.Min:20-15 Jump Squat 5.Min:Rest
Multi-Strength Every 1:20 Min For Min 9:15 Min(7R) 5 Dead Lift (Rpe 4-6) -Then- Every 2 Mim For 10 Min(5R) 12 Barbell Front Rack Forward Lunge(R1-L2) -Then- Every 2:15 Min For 13:30 Min(6R) 10 Floor Press(Rpe 4-6) 10 KB Swings(28Kg-16Kg)
Two Person Team Conditioning 40 Min Amrap 1000 M Row 30 Burpee Lateral Jump Over
Oly 10 Min Emom 3 Power Clean+3 Push Press(Rpe 4-6) -Then- Strength Every 1:30 Min For Min 9 Min(6R) 5 Back Squat (Rpe 6-8) -Then- Gymnastics Strength 10 Min Emom 5 Strict Pull-Up
Strength&Conditioning For Time: 10-15-20-25 Double Dumbbell Devil Press(Rpe4-6) 50-40-30-20 Wall-Ball(9Kg—6Kg) 25-20-15-10 Toes-To-Bar Cap Time: 35 Min