Isometric Strength Every 2 Min For 8 Min (4R) 15 Sec:Hanging L Sit-Hold 30 Sec:Overhead Squat Bottom Hold(20Kg-10Kg) -Then- Strength&Conditioning For Time: C2Bar Pull-Up 21-18-15-12-9-6-3 Overhead Squat(50Kg-30Kg) 14-12-10-8-6-4-2 Cap Time:30 Min
Metcon 6 Round 1.Min: Max Power Clean(60Kg-40Kg) 2.Min:Rest 3.Min:Max Burpee Lateral Jump Over 4.Min:Rest 5.Min:Max Wall Ball(9Kg-6Kg) 6.Min:Rest
MetCon For Time 21-18-15-12-9-6-3 Kb Swing(24Kg-16Kg) HandRelease Push-Ups Box Jumps(24”-20”) Toes-To-Bar
MetCon Every 4 Min For 24 Min (6R) 15 Burpee 100 M Shuttle Run(10 M-10 M)
MetCon 32 Min Emom(8R) 1.Min:8 KB Front Rack Squat(24Kg-12Kg) 2.Min:12 Wall-Ball(9Kg-6Kg) 3.Min:15 Cal.Row 4.Min:Rest
Cindy XXX 10 pull-ups 20 push-ups 30 squats 15 pull-ups 30 push-ups 45 squats 20 pull-ups 40 push-ups 60 squats 25 pull-ups 50 push-ups 75 squats 30 pull-ups 60 push-ups 90 squats Cap Time:35 Min
MetCon 32 Min Emom(8R) 1.Min:10 Cal.Assault Bike 2.Min:12 Dumbell Power Snatch(R1-L2) 3.Min:75 Double Under Or 75 Singel Jump Rope 4.Min:Rest
Two Person Team For Time: 20 Round 5 Hang Power Clean(50Kg-35Kg) 3 Front Squat 1 Push Press -İnmediatly After- 100 Burpee Lateral Jump 100 Sekronize Sit-Up Cap Time:35 Min
Strength Every 2:30 Min For 12:30 Min(5R) 8 Barbell Behind Neck Bulgarain Split Squat(R) 8 Barbell Behind Neck Bulgarain Split Squat(R) -Then- Every 1:30 Min For 9 Min(6R) 8 Bench Press(%65) -Then- Gymnastıc Strength Every 1:45 Min For 10:30 Min(6R) 5 Strict C2Bar Pull-Ups 5 Ring Dips 5 Strict Toes-To-Bar
MetCon 32 Min Emom(8R) 1.Min:12 Cal.Assault Bike 2.Min:15 Kb Swings(24Kg-16Kg) 3.Min: Plank 4.Min:Rest