Oly 10 Min Emom 1 Squat Snatch+1 Overhead Squat(Rpe4-6) -Then- Strength 10 Min Emom 3 Front Squat(Rpe 4-6) -Then- Gymnastic Strength Every 2:30 Min For 12:30 Min(5R) 5 Strict C2Bar Pull-Up+5 Strict HandStand Push-Up +30 Sec:HandStand Hold “Scaling” 5 C2Bar Pull-Up+2 Wall Clımber+30 Sec:Push-Up Hold
Accessory Workout Every 2:30 Min For 7:30 Min(3R) 6 Yoga Push Up 12 Prone Snow Angels 15 Squat Therapy -Then- Strength&Conditioning Two Person Team 5 Round 3 Min Amrap 3 Deadlifts(100Kg-70Kg) 6 Push-ups 9 Air squats Rest:1 Min -İnmediatly After- For Time: 2000 M Run Cap Time:13 Min
Strength&Conditioning 6 Round For Time: 21 Wall-Ball(9Kg-6Kg) 15 Box Jump Over(24”20”) 9 Double Dumbell Clean&Jerk
Strength&Conditioning 5 Round 20 Step Double Dumbell Walking Lunge(R1-L2) 18 Parallel Bar Dips 15 Pull-Up 400 M Run
MetCon Two Person Team 30 Min Amrap 500 M Row 20 Burpee Lateral Jump Over 20 Toe-To-Bar
Oly. 10 Min Emom 2 Squat Snatch(Rpe 4-6) -Then- Strength Every 1:45 Min For 10:30 Min(6R) 12 Barbel Behind Neck Reverse Lunge(R1-L2) -Then- Every 2:45 Min For 11 Min(4R) 12 Glute Bridge Barbell Floor Press 10 Reverse Grip Bent Over Barbell Row 8 Strict Pull-Up
MetCon 22:30 Min Emom(5R) 1.R 1:30 Min:10 Cal Assault Bike+10 Wall-Ball(9Kg-6Kg) 2.R 1:30 Min:10 Kb Swing(24Kg-16Kg)+10 Strict Burpee 3.R 1:30 Min:Rest -Then- Core Strength 4 Round 30 Sec Hollow Hold Rest:1 Min
Strength Every 1:30 Min For 10:30 Min(6R) 5 Back Squat(Rpe %75-%80) Then- 10 Min Emom 1 Shoulder Press+3,Push Press(Rpe4-6) -Then- Multi-Strength Every 3:30 Min For 14 Min(4R) 5 Single Arm Kb Turkish Sit Ups (R) 5 Single Arm Kb Turkish Sit Ups (L) 30 M Single Arm KB Overhead Carry (R) 30 M Single Arm…
Conditioning Two Person Team 5 Round For Time 1000 M Row 800 M Run 40 Cal Assault Bike Cap Time:40 Min
Conditioning 5 Round For Time: 400 M Run 100 Double-Unders Or 100 Single Jump Rope 20 Burpee