Strength&Conditioning Every 1:30 Min for 7:30 Min(5R) 10 One Arm Kb Front Rack Squat(24kg-16kg)Rıght each arm/Left each arm) -Then- For time: 28-24-20-16-12-8-4 Kb Swings(24kg-16kg) Handrelease Push-Ups Split Jump Lunge(Rıght 1/Left 2) Cap time:20 Min
Strength&Conditioning For time: 21-15-9 Power Snatch(50kg-30kg) Bar Facing Burpee -İmmediately after- 9-15-21 Thruster(50kg-30kg) C2Bar Pull-Up Cap Time:30 Min
Metcon 10 Round For Time: 12 Wall-Ball(9kg-6kg) 12 Toes-to-bar 12 Box Jumps(24”-20”) Cap Time:30 Min
Strength&Conditioning 10 Round For Time: 5 Dumbbell Hang Power Clean And Press (Push Press/Push Jerk) 1 Cındy(5 Pull-Up+10 Push-Up+15 Air Squat)
Strength&Conditioning Every 4:30 Min For 27 Min(6R) 15 One Arm Dumbbell Row(Right each arm/Left each arm) 500 M Row
Strength Every 1:30 Min For 7:30 Min(5R) 8 Push Press(%60-%55) -Then- Metcon 28-24-20-16-12-8-4 Dead Lift(85kg-50kg) Barbel Lateral Burpee Cap Time: 23 Min
Strength Every 1:30 Min For 12 Min(8R) 5 Back Squat(%70) -Then- Metcon For Time: 150 Double Unders or 200 Singel 200 Air Squats 100 Toes-to-bar 150 Double Unders or 200 Single Cap Time:25 Min
Assault Bike&Row Conditioning Every 4 Min For 40 Min(10R) 15/12 Cal.Assault Bike 400/300 M Row
Strength&Conditioning 6 Rounds for time: 5 Squat Snatch(60kg-40kg) 5 Thruster(60kg-40kg) 5 Ring Muscle-Up Or 10 C2Bar+10 Hand-Release Push-Up Cap Time:30 Min
Strength&Conditioning Every 2:30 Min For 20 Min(8R) 10 Bench Press(%60) + 10 Kb Front Rack Squat(20kg-16kg) -Then- Core Strength 5 Round 20 Sn:Hollow Hold Rock 20 Sn:Hollow Hold Position 20 Sn: Superman Hold Position 1 Min:Rest
