Strength&Conditioning 24 Min Emom(6R) 1.Min:10 Supinated Grip Strict Chin-Up 2.Min:15 Weight Or Free Parallel Bar Dips 3.Min:20 Step Double Dumbell Walking Lunge(R1-L2) 4.Min:Rest -Then- Core Strength Every 2::30 Min For 10 Min(4R) 10 Dumbell Turkish Sıt-Up 20 Sec:Single Dumbell Hollow Hold 10 Hlollow Rock
Strength&Conditioning 200 M Run 5 Squat Snatch(Rpe 5) 200 M Run 4 Squat Snatch(Rpe 6) 200 M Run 3 Squat Snatch(Rpe 7) 200 M Run 2 Squat Snatch(Rpe 8) 200 M Run 1 Squat Snatch(Rpe 9) 200 Double-Unders Or Single 1 Squat Snatch 150 Double-Unders 2 Squat Snatch 100 Double-Unders 3 Squat Snatch 50 Double-Unders…
Strength&Conditioning 15 Min Emom(5R) 1.Min:8 Front Squat(Rpe 4-6) 2.Min:12/10 Cal. Assault Bike 3.Min:Rest -Then- 15 Min Emom(5R) 1.Min:8 Barbell Strict Press 2.Min:12/10 Strict Burpess 3.Min:Rest
Two Person Team Metcon 4 Round 400 M Run 20 Devil Press -İmmediately After- 2000 M Row -immediately After- 4 Round 400 M Run 30 Toes-To-Bar Cap Time:40
Strength Every 2 Min For 10 Min 8 Back Squat(Rpe 6-8 ) -Then- Every 2:30 Min For 12:30 Min(5R) 8 Kneeling Single Kb Front Rack Hold With Landmıne Press(R) 8 Kneeling Single Kb Front Rack Hold With Landmıne Press(L) 8 Stirct Pull-Up -Then- Every 3 Min For 12 Min(4R) 8 Single Leg Single Kettlebel DeadLift(R)…
Two Person Team MetCon 5 Round For Time 500 M Row 400 M Run 30 Wall-Ball(9Kg-6Kg) 20 Burpee Cap Time:32 Min
Strength&Conditioning 32 Min Emom(8R) 1.Min:10 Close Grip Bench Press+10 Bent Over Kb Row 2.Min:10 Cal.Asaault Bike 3.Min:15 Kb Swing(24Kg-16Kg) 4.Min:Rest
Oly. 10 Min Emon 1 Hang Squat Clean+1 Squat Clean(Rpe 4-6) -Then- Strength&Conditioning Every 2:15 Min For 11:15 Min(5R) 5 Thruster(50Kg-30Kg) 10 C2Bar Pull-Up -Then- Core Strength Every 2:30 Min For 10 Min (4R) 10 Barbell Sit-Up 20 Sec: Hollow Hold
Strength Every 2 Min For 12 Min(6R) 5 Dead Lift(Rpe4-6)+10 Double Kb Front Rack Squat -Then- Every 2 Min For 12 Min(6R) 5 Bench Press(Rpe 4-6)+12 Hand Release Push-Ups -Then- Isometric Strength 3 Round 20 Sec:Copanhagen Plank(R) 20 Sec:Rest 20 Sec:Copanhagen Plank(L) 20 Sec:Rest -Then- 3 Round 1 Min:Wall -Sit Hold 1 Min:Rest
Conditioning 30 Min Emom(5R) 1.Every 3 Min For 500 M Row 2.Every 3 Min For 400 M Run