Strength&Conditioning Every 2 Min For 14 Min(7R) 3 Clean&Jerks(Rpe4-6) 5 Bar Muscle-Up Or 5 C2Bar Pull-Up +5 HandRelease Push-Ups -Then- Every 1:15 Min For 8:45 Min(7R) 3 Back Squat(Rpe6-7) -Then- Isometric Strength Every 3 Min For 12 Min (4R) 1 Min:Wall-Sit Hold 30 Sec:Half Push-Ups Hold 30 Sec:Hollow Hold
Conditioning For Time: 50-40-30-20-10 Wall-Ball(9Kg-6Kg) After each Round 800 M Run
Conditioning 35 Min Emom(5R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 25 Cal Assault Bike
Multi-Strength Every 1:30 Min For 9 Min(6R) 8 Deadlift(Rpe4-6) -Then- 15 Min Emom (5R) 1.Min:10 Dumbell Bench Press(Rpe4-6)+10 Barbell Curl 2.Min:10 Seat Dumbell Sude Lateral Raises+10 Barbell Floor Trıceps Extensions 3.Min:Rest -Then- Core Strength Every 2:30 Min 10 Min(4R) 10 Barbel Turkish Sit-Up 10 Toes-To-Bar
Multi-Strength Every 3 Min For 15 Min (5R) 10 Landmine Split Squat Hold With Press(R) 10 Split Squat Jump(R) 10 Landmine Split Squat Hold With Press(L) 10 Split Squat Jump(L) -Then- Every 3 Min For 15 Min(5R) 10 Landmine Bent Over Row(R) 10 Landmine Bent Over Row(L) 12 Ring Push-Up Or Push-Ups 14 Kb Swing(24Kg-16Kg)
Oly. 10 Min Emom 3 Power Snatch(Rpe4-6) -Then- Multi-Strength Every 2:15 Min For 13:30 Min(6R) 5 Weighted Pull-Up 10 Barbel Front Rack Forward Lunge(R1-L2) -Then- Isometric Strength 4 Round 30 Sec:Hollow Hold 30 Sec:Sıde Plank(R) 30 Sec:Sıde Plank(L) 1 Min:Rest
Two Person Team MetCon 34 Min Amrap 500 M Row 40 Wall-Ball(9Kg-6Kg) 30 Cal.Assault Bike
Oly. 10 Min Emom 1 Squat Clean+1 Front Squat(Rpe 4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Bench Press(Rpe6-7) 10 Bird Dog KB Row(R) 10 Bird Dog KB Row(L) -Then- Every 2:30 Min For 10 Min(4R) 10 Single Leg Hip Thrust(R) 10 Sİngle Leg Hip Thrust(L) 15 Sec:Single Leg Wall-Siit Hold(R) 15 Sec:Singel Leg…
MetCon 35 Min Emom(5R) 1.Every 3:30 Min 250 M Row 15 Burpee 2.Every 3:30 Min 12 Cal Assault Bike 30 Air Squat
MetCon 27 Min Emom (6R) 1.Every 1:30 Min 25 Wall-Ball(9Kg-6Kg) 2.Every 1:30 Min 21 Double Under Or 40 Single Jump Rope 15 HandRelease Push-Ups 9 Deadlift(Rpe6-7) 3.Every 1:30 Min Rest