Strength&Conditioning Every 4 Min For 20 Min(5R) 12 Kb Front Rack Reverse Lunge(R1-L2) 10 Kb BentOver Row 8 Cal.Assault Bike 6 Bar Muscle-Up 6 C2Bar Pull-Up+ 6 Push-Ups -Then- Core Strength Every 2:45 Min 11 Min(4R) 30 Sec:Hollow Hold 1 Min:Plank
Two Person Team MetCon For Time: 100-75-50-25 Wall-Ball(9Kg-6Kg) “After Each Round” 100 M Burpee Broad Jump(10 M-10 M) Cap Time:34 Min
Strength Every 1:30 Min For 12 Min(8R) 2 Back Squat(%85-%80) -Then- Every 2:30 Min For 11:15 Min(5R) 15 Barbell Floor Press 10 Paralel Bar Dips -Then- Core Strength Every 2:15 Min For 9 Min(4R) 8 Barbell Turkish Sit-Up 20 Sec:Hollow Rock
Conditioning 36 Min Emom(6R) 1.Every 3 Min For 500 M Row 2.Every 3 Min For 20/18 Cal.Assault Bike
PAZARTESİ Strength Every 1:30 Min For 12 Min(8R) 2 Front Squat(%85-%80) -Then- Strength&Conditioning 20 Min Emom Odd:3 Power Clean(%75-70) Even:10/8 C2Bar Pull-Up
Conditioning 36 Min Emom(6R) 1.Every 3 Min For 500 M Row 2.Every 3 Min For 15 Box Jumps(24”-20”) 20-15 Ring Push-Ups Or Push-Ups
Strength Every 1:30 Min For 12 Min(8R) 3 Back Squat(%75) -Then- 10 Min Emom Odd:5 DeadLift( %75)+10 Dumbell Glute Bridge Floor Press Even:Rest -Then- 10 Min Emom Odd:10 Dumbell Shoulder Press+10 Resistance Band Face Pulley Even:Rest
MetCon Two Person Team For Time: 100 M Single Arm Kb Overhead Walks -inmeadiatly After- 100-75-50 Reps KB Swing(24Kg-16Kg) Pull-Up KB Goblet Squat(24Kg-16Kg) -Cast Out- 100 M Single Arm Kb Overhead Walks Cap Time:34 Min
Metcon 32 Min Emom 1.Min:12-10 Cal Assault Bike 2.Min:12-10 Wall-Ball(9Kg-6Kg) 3.Min:75 Double-Under Or 100 Single Jump Rope 4.Min:Rest
Strength 20 Min Emom Odd:3 Squat Clean(%65) Even:3 Weight Reverse Grip Strict Pull-Up -Then- Every 2:15 Min For 9 Min (4R) 10 Tall Kneeling Landmine Press(R) 10 Tall Kneeling Landmine Press(L) -Then- Core Strength Every 2:15 Min For 9 Min(4R) 8 Barbell Turkish Sit-Up 20 Sec:Hollow Hold