Strength &Conditioning 24 Min Emom(6R) 1 Min:.10 Cal Assault Bike 2.Min:10 DeadLift (Rpe4-6) 3.Min:10 Tall Kneeling Arnold Press+10 Dumbell Deficit Push-Ups 4.Min:Rest -Then- Core Strength&Gymnastic Every 3 Min For 12 Min (4R) 10 Toes-To-Bar 20 Sec:Hollow Hold 1 Min:Plank
Lower Body Strength Every 3:30 Min For 17:30 Min(5R) 5 Front Squat(Rpe 6-7) 12 FreeBulgarian Split Squat(R) 12 Free Bulgarian Split Squat(L) 30 Sec: Long Lever Glute Bridge Hold -Then- Upper Body Strength Every 4 Min For 20 Min(5R) 8 Dumbell Chest Press(Rpe 6-7) 8 Reverse Grip Strict Chin-Up 8 Floor Lying Barbell Trceps Ext.…
MetCon Two Person Team 4 Round For Time: 1000 M Row 50 Wall-Ball(9Kg-6Kg) 50 Box Jump Over(24”-20”) Cap Time:40 Min
Core &Gymnastic Strength Every 2:30 Min For 12:30 Mln(5R) 15 Sec:Hanging L-Sit 12 Hollow Rock 8 V-Up -Then- 24 Min Emom (6R) 1.Min:8 Back Squat(Rpe4-6) 2.Min 8 Double KB Strict Press+8 Double KB Bent Over Row 3.Min:10 Strict Burpee 4.Min:Rest
Isometric Strength 4 Round 15 Sec:Single Arm High Plank(R) 15 Sec:Single Arm High Plank(L) 30 Sec:Rest 15 Sec:Single Arm Hang 15 Sec Single Arm Hang 30 Sec:Rest -Then- MetCon 24 Min Emom(6R) 1.Min:10 Cal.Assault Bike 2.Min:18 M Single Arm Dumbell Overhead Walking Lunge(9 9M-9M) 3.Min:30 Sec:Dumbell Side To Side Hıgh Knees 4.Min:Rest
Oly. 10 Min Emom 1 Squat Clean+1 Front Squat(Rpe4-6) -Then- Multi Strength Every 3:30 Min For 17:30 Min(5R) 5 Strict C2Bar Pull-Up 10 Reverse Grip Bent Over Barbell Row 15 HandRelease Push-Ups 20 Sec:Half Push-Up Hold -Then- Core Strength Every 2 Min For 10 Min (5R) 8 Barbel Turkish Sit-Up 25 Sec:Hollow Hold
For Time MetCon For Time: 21-18-15-12-9-6-6-9-12-15-18-21 MedBall Clean(9Kg-6Kg) Hand Release Push-Up Bent Over Dumbell Row(22,5×22,5Kg)
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat(Rpe4-6) -Then- 10 Min Emom 5 DeadLift(Rpe 4-6) -Then- Every 2 Min For 12 Min (6R) 5 Weight Supinated Grip Pull-Up 5 Weight Paralel Bar Dips
MetCon 35 Min Emom(7R) 1.Min:12/10 Cal Assault Bike 2.Min:12 No Jump Burpee 3.Min: 50 Double-Unders Or 75 Single 4.Min: 8 Toes-To-Bar + 20 Sec: Hollow Hold 5.Min:Rest
Strength 10 Min Emom 2 Front Squat(Rpe4-6) -Then- Every 1:30 Min For 7:30 Min(5R) 12 Barbell Behind Neck Revese Lunge(R1-L2) -Then- Every 2 Min 10 Min (5R) 10 Strict Barbell Press 10 Dumbell Supinated Curl -Then- Every 2 Min For 10 Min(5R) 10 Barbell Front Raise 10 Bent Over Dumbell Rear Lateral Raise