Strength Every 1:45 Min For 14 Min(8R) Back Squat 8-6-4-2-2-4-6-8(%70-75-80-85) -Then- Every 3 Min For 15 Min(5R) 6 Strict Pull-Up 8 Reverse Grip Bent Over Barbell Row 10 Floor Press 12 Push-Ups -Then- Isometric Strength 4 Round 30 Sec:Single Leg Elbow Plank(R) 30 Sec:Single Leg Elbow Plank(L) 1 Mİn:Rest
MetCon 6 Round For Time: I0 Devil Press(R1-L2)(22,5Kg-12,,5Kg) 20 Dumbell Goblet Squat 30 Ring Mountain Clumbers(R1-L2) 40 Sec:Single Arm Dumbbell Overhead Hold(R) 40 Sec:Single Arm Dumbbell Overhead Hold(L) Cap Time:32 Min
MetCon 35 Min Emom(5R) 1.Every 3:30 Min For 20/ 15 Cal Assault Bike 2.Every 3:30 Min For 30 Wall-Ball(9Kg-6Kg)
MetCon 5 Round For Time: 30 Step Double Farmers Carry KB Walking Lunge (R1-L2) 30 Hand-Release Push-Ups 30 Double KB Bent Over Row Cap Time:35 Min
Two Person Team Strength&Conditioning 100 Deadlift (80Kg-50Kg 100 Thruster(40Kg-25Kg) 100 Toes-To-Bar 100 Sit-Ups Cap Time:30 Min
Two Person Team MetCon 7 Round For Time: 500 M Row 30 KB Swimg(24Kg-16Kg) 20 Burpee Lateral Jump Over Cap Time:42 Min
Multi-Strength Every 2:15 Min For 11:15 Min 8 Half Kneeling Singel Arm Ladmine Press With Dumbel Overhead Hold(R) 8 Half Kneeling Singel Arm Ladmine Press With Dumbel Overhead Hold(L) -Then- Every 3:15 Min For 16:15 Min(5R) 10 Singel Arm Dumbell Bulgarian Split Squat(R) 10 Singel Arm Dumbell Bulgarian Split Squat(L) 10 Single Arm Landmine Row…
Two Person Team Strength&Conditioning 50 -35-20 Power Clean 60Kg-40Kg) 50-35-20 Back Squat(No Rack) 50-35-20 Pull-Up 50-35-20 Hand-Release Push-Up Cap Time:40 Min
Oly 10 Min Emom 5 Power Snatch(Rpe4-6) -Then- 24 Min Emom (6R) 1.Min:15 Toes-To-Bar 2.Min:12 Push-Press(50Kg-35Kg) 3.Min:10 Bar Facing Burpee 4.Min: Rest
Conditioning 6 Round 1.Min:100 M Shuttle Run 30 Sec:Rast 1 Min:Max Step Walking Lunge(R1-L2) 30 Sec:Rest 1 Min:Max Sit-Up 30 Sec:Rest
