MetCon Every 4 Min For 20 Min(5R) 15 Wall-Ball(9Kg-6Kg) 20 M Double Dumbbell Farmer Carry Walking Lunge(R1-L2) 20 M Double Dumbell Ovehead Hold Walking -Then- Core Strength Every 3:30 Min For 14 Min(4R) 30 Sec:Hollow Hold 20 Anchored Feet Sit Ups 30 Ring Mountain Clımbers(R1-L2)
Strength 10 Min Emom 3 Front Squat(%65) -Then- Multi Strength Every 5 Min For 25 Min(5R) 10 Bent Over Barbell Row 15 Sec:Supinated Grip Chin -Up Hold 10 Floor Press 30 Sec:Bottom Push-Up Hold 5 Bar Muscle-Up Or 5 Strict C2Bar Pull-Up 15 Push-Ups 25 Air Squat
MetCon Two Person Team 15 Min Amrap 400 M Row 20 Burpee Lateral Jump Row Rest:3 Min 15 Min Amrap 20 Cal.Assault Bike 30 Wall-Ball(9Kg-6Kg)
Strength&Conditioning Every 2:15 Min For 11:15 (5R) 5 Power Clean(%70) 10 Reverse Grip Strict Pull-Up -Then- Every 2:30 Min For 15 Min(5R) 8 Back Squat(%65) 12 Alternating DB Z Press(R1-L2) -Then- Multi-Strength Every 2 Min For 8 Min(4R) 10 Split Squat Hold With Dumbell Supinated Curl(R) 10 Split Squat Hold With Dumbell Sıde Lateral Raises
Conditioning Every 7 Min For 21 Min(3R) 1000 M Row -Then- Every 7 Min For 21 Min(3R) 40 Cal.Assault Bike
Strength Every 1:30 Min For 9 Min (6R) 5 Front Squat(%75) -Then- Upper Body Strength Every 3:30 Min For 17:30 Min(5R) 12 Bent Over Barbell Row 3 Wall-Clımber 30 Sec:Half Push-Up Hold 12 İnverted Ring Row -Then- Every 2:45 Min For 11 Min(4R) 1 Min Wall-Sit Hold 30 Sec:Hollow Hold
Oly. Every 1:30 Min For 10:30 Min(7R) 3 Squat Snatch(%60) -Then- Metcon Every 3:30 Min For 17:30 Min (5R) 100 Double Unders Or 150 Single 30 /20 Push Ups 15/12 Toes-To-Bar
MetCon Two Person Team 100 Dumbell Power Snatch(R1-L2) 150 Wall-Ball(9Kg-6Kg) 100 Box Jump Over(24”-20”) 150 Cal.Row 100 Handrelease Push-Ups Cap Time:38 Min
Multi Strength Every 3:30 Min For 17:30 Min(5R) 8 Half Kneeling DB Chop and Lift(R) 8 Half Kneeling DB Chop and Lift(L) 10 M Single Arm Dumbell Overhead Lunge(R) 10 M Single Arm Dumbell Overhead Lunge(L) 15 Sec:Pul-Up Bar Hanging L-Sit Hold Or Tuck Up Hold -Then- Tempo Strength Every 3 :30 Min For 17:30…
Strength&Conditioning 50 Deadlifts(60Kg-40Kg) 30 Barbel Facing Burpee 40 Shoulder to Overhead (60Kg-40Kg) 20 Barbel Facing Burpee 30 Front Squats (60Kg-40Kg) 15 Barbel Facing Burpee 20 Power Cleans (60Kg-40Kg) 10 Barbel Facing Burpee 10 Thrusters (60Kg-40Kg) 5 Barbel Facing Burpee Cap Time:34 Min