Strength Every 3 Min For 15 Min(5R) 10 Barbell Behind Neck Barbell Reverse Lunge(R1-L2) 10 Strict Dumbell Shoulder Press 10 Bent Over Dumbell Row -Then- Every 2:30 Min 12:30 (5R) 6 Single Leg Dumbell Curl(R) 6 Singel Leg Dumbell Curl(L) 15 Paralel Bar Dips
MetCon Two Person Team 5 Round For Time: 1000 M Row 30 Burpee Box Jump Over (24”-20”) Cap Time:40 Min
Strength&Conditioning 32 Min Emom(8R) 1.Min:5 Front Squat (Rpe 4-6)+10 Kb Swings 2.Min:10 Cal.Assault Bike 3.Min:30 Push-Ups 4.Min:Rest
MetCon 32 Min Emom(8 Round) 1.Min:100 Double Under Or 100 Single Jump Rope 2.Min 15 Cal. Row 3.Min 15 Pull-Up +15 Air Squat 4.Min Rest
Two Person Team 40 Min Amrap 50 DeadLift(80Kg-60Kg) 400 M Run 50 Wall-Ball(9Kg-6Kg) 400 M Run
Strength 10 Min Emom 2 Back Squat(Rpe7-8) -Then- Strength&Conditioning Every 2 Min For 10 Min(5R) 10 Bench Press(Rpe 4-6) -Then- Every 2 Min For 10 Min(5R) 10 Single Arm Dumbell Plank Row On Bench(R) 10 Single Arm Dumbell Plank Row On Bench(L) -Then- Every 1:30 Min For 7:30 Min(5R) 10 Barbell Curl
Strength&Conditioning 6 Round For Time 15 Double Dumbell Power Clean 12 Double Dumbell Thruster 9 Burpee No Jump 100 Double-Under or Single Jump Rope
Strength&Conditioning 30 Min Amrap 10 DeadLift(100Kg-70Kg) 10 Box Jump Over(24”20”) 400 M Run
Oly. 10 Min Emom 1 Hang Squat Snatch + 1 Squat Snatch (Work Up To Heavy) -Then- Strength&Conditioning Every 2:30 Min For 12:30 (5R) 10 C2Bar Pull-Up 10 Overhead Squat(Rpe 4-6) -Then- Core Strength Every 2:30 Min For 10 Min(4R) 10 Hollow Rock 15 Sec Hollow Hold 20 Alternatif V-Up(Sağ 1-Sol 2)
Conditioning 45 Min Emom(5R) 1.Every 3 Min For 500 M Row 2.Every 3 Min For 25/20 Cal.Assault Bike 3.Every 3 Min For 400 M Run