Two Person Team 4 Round 1.Partner DaedLift Hold(60Kg-30Kg) 2.Partner 500 M Row -Immediately After- 4 Round 1.Partner Barbell Shoulder The Overhead Hold(30Kg-15Kg) 2.Partner 20 Cal Assault Bike “Partenerlerden biri halteri bıraktığı zaman diğer partnerde hareketi bırakıcak “ Cap Time:40 Min
Oly 10 Min Emom 2 Clean&Jerks+2 Front Squat (Rpe4-6) -Then- MetCon 26:15 Min Emom(5R) 1.Every 1:45 Min For 15 Burpee 2.Every 1:45 Min For 20 Pull-Up 3.Every 1:45 Min 30 Air Squat
MetCon 8 Round For Time: 21 KB Swing(24Kg-16Kg) 18 Box Jump(24”-20”) 15 Hand-Release Push-Ups
MetCon 32 Min Emom(8R) 1.Min:15/12 Cal Row 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:15 Toes-To-Bar 4.Min:Rest
Multi-Strength 20 Mim Emom(5R) 1.Min 12 Tall Kneeling Landmine Goblet Press 2.Min:30 Rep Ring Mountain Clımber(R1-L2) 3.Min:10 Single Arm Overhead DB Walking Lunge(R)+ 10 Single Arm Overhead DB Walking Lunge(L) 4.Min:Rest -Then- Every 3 Min 12 Min(4R) 15 Sec:Hanging L-Sit Hold 12 Bent Over Reverse Grip Barbell Row 10 Single Arm Dumbell L-Crunch (R) 10…
MetCon Two Person Team 100-80-60-40-20 Cal Assault Bike Burpee Dumbell Power Snatch(R1-L2) Cap Time:40 Min
Strength&Conditioning 20 Min Emom(5R) 1.Min:10 Back Squat(Rpe4-6) 2.Min:75 D.U Or 100 Single Jump Rope 3.Min:20 Hand-Release Push-Ups 4.Min:Rest -Then- Core Strength Every 3 Min For 12 Min(4R) 1 Min:Plank 20 Sit-Up 20 Sec:Hollow Hold
Strength&Conditioning 30 Min Emom(5R) 1.Every 3 Min For 500 M Row 2.Every 3 Min For 15 Medball Clean(9Kg-6Kg) 20 Paralel Bar Dips
Oly 10 Min Emom 3 Clean&Jerks(Rpe4-6) -Then- Strength Every 1:30 Min For 9 Min(6R) 5 Front Squat(Rpe4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Floor Press 10 Supinated Grip Strict Chin-Up
Strength&Conditioning 6 Round 5 Min Amrap 6 Dumbell Power Snatch (R1-L2) 8 Burpee No Jump 30 D.U Or 50 Single Jump Rope Rest:2:5 Min