Strength&Conditioning 20 Min Emom Odd:3 clean and jerks(Rpe 4-6)+ 35 double-unders Or 50 Singel Jump Rope Even:Rest -Then- Every 2 Min For 10 Min (5R) 10 Parallel Bar Dips 8 Deficit HandRelease Push-Ups(15Kg-15Kg Plate) -Then- Every 1:30 Min For 6 Min(4R) 8 Barbell Curl
Two Person Team Conditioning 40 Min Amrap 1000 M Row 50 Cal Assault Bike 40 Burpee
Strength 10 Min Emom Odd:8 Bench Press(Rpe 4-6) Even:8 Seat Dumbelll Curl -Then- Every 2:30 Min For 12:30 Min(5R) 8 Dumbell Bulgarian Split Squat(R) 8 Dumbell Bulgarian Split Squat(L) -Then- Every 1:30 Min 4:30 Min(3R) 20 Sec Copanhagen Plank(R) 20 Sec Copanhagen Plank(L) -Then- 10 Min Emom Odd:8 Supinated Grip Chın-Up Even:8 Floor Lyıng Trıceps…
Oly. TOTAL 15 Min 3 Min Emom 3 Squat Clean(%60) 3 Min Emom 2 Squat Clean(%65) 3 Min Emom 2 Squat Clean(%70) 3 Min Emom 1 Squat Clean(%75) 3 Min Emom 1 Squat Clean(%80) -Then- Multi-Strenght Every 1:30 Min For 7:30 Min(5R) 10 Z Press(Rpe 4-6) -Then- Every 2:45 Min For 11 Min (4R) 8…
Strength Every 2 Min For 16 Min (8R) 7-5-3-1-1-3-5-7 Back Squat(%75-80-&5-90) -Then- Every 4 Min For 20 Min (5R) 6 Weight Pull-Up 8 Dumbell Strict Shoulder Press 10 Reverse Grip Bent Over Barbel Row 12 Dumbell Reverse Lunge(R1-L2) 14 Floor Press
Metcon 32 Min Emom(8R) 1.Min:75 Doubel-Unders Or 100 Single Jump Rope 2.Min:12/10 Cal Assault Bike 3.Min:12/10 Strict Burpee 4.Min:Rest
Strength&Conditioning 20 Min Amrap 5 Power Snatch(60Kg-40Kg) 10 C2 Bar Pull-Up 15 Wall-Ball(9Kg-6Kg) -Then- Core Strength Every 2:45 Min For 13:45 Min(5R) 10 Hollow Rock 20 Sec:Hollow Hold 1 Min:Plank
Two Person Team Conditioning For time: 75 Burpee Lateral Jump Row 40 Cal. Row 100 Push-Ups 40 Cal.Row 150 Step Front Lunge(R1-L2) 40 Cal.Row 200 Air Squat 40 Cal Row 150 Step Front Lunge(R1-L2) 40 Cal.Row 100 Push-Ups 40 Cal.Row 75 Burpee Lateral Jump Row Cap Time:40 Min
Strength &Conditionig 16 Min Emom(8R) Odd: 1 Hang Squat Clean+1 Squat Clean(Rpe4-6) + 3 Weight Supinated Grip Chin-Up Even: Rest -Then- Metcon For Time: 21-18-15-12-9-6-3 Push-Press(45Kg-35Kg) Box Jump Over(24”-20”) Cap Time:17 Min
MetCon For Time 5 Round 20 Burpee 30 Wall-Ball(9Kg-6Kg)