Strength Every 1:30 Min,for 18 Min(12R) Back Squat Total 2 Round 1.Round:4 rep(%65) 2.Round:3 rep(%70) 3.4.Round:2 rep (%75) 5.6 Round:1 rep(%80) -Then- Plyometric &Isometric Strength Every 2:45 Min For 13:45 Min(5R) 30 M Broad Jump 20 Sec:Split Squat Hold(R) 20 Sec:Split Squat Hold(L) -Then- Isometric Core Control Every 2:30 Min 10 Min(4R) 30 Sec:Plate Weighted…
Two Person Team Metcon 40 Min Amrap 500 M Row 40 Air Squat 30 Push-Ups 20 Cal.Assault Bike
Oly. Every 2 Min,for 24 Min(12R) Squat Clean Total 2 Round 1.Round:4 rep(%65) 2.Round:3 rep(%70) 3.4.Round:2 rep (%75) 5.6 Round:1 rep(%80) -Then- Upper Body Strength Every 2 Min For 10 Min (6R) 5 Weighted Pull-Up 5 Weighted Paralell Bar Dips
Metcon Every 2:15 Min For 18 Min(8R) 5 Thruster(60Kg-40Kg) 10 Box Jump Over(24”-20”) -Then- Core Strengh For time: 21-18-15-12-9-6-3 Toes-To-Bar Sit-Up
Metcon 5 Round 18 Handrelease Push-Ups 15 Singel KB Squat Clean (24Kg-12Kg) 12 Pull-Up 9 Kb Squat jump (24Kg-12Kg)
Oly. Every 2 Min,for 12 minutes (6R) Squat Snatch Total 2 Round 1.Round:4 rep(%65) 2.Round:3 rep(%70) 3.4.Round:2 rep (%75) 5.6 Round:1 rep(%80) -Then- Metcon For time 40-30-20 Wall-Ball(9Kg-6Kg) 20-15-10 Burpee Cap Time:15 Min
Strength&Conditioning 21 Min Emom (7R) 1.Min: 4 Back Squat(%75)+8 Strict Dumbell Shoulder Press 2.Min:15 Cal.Row 3.Min:Rest -Then- Isometric Strength & Core Control Every 3:30 Min For 14 Min(4R) 30 Sec:Wall HandStand Hold 30 Sec:Hollow Hold 1 Min:Plank
Multi-Strength Every 3 Min For 12 Min(4R) 10 Contralateral Dumbbell Overhead Split Squat(R) 10 Chainsaw Dumbbell Row(R) 10 Contralateral Dumbbell Overhead Split Squat(L) 10 Chainsaw Dumbbell Row(L) -Then- Every 3 Min For 15 Min(5R) 12 Ring Push-Ups 30 Sec :Quadruped Shoulder Taps(R1-L2) 30 Sec: Tall Kneeling DB Hammer Curls -Then- MetCon 2 Round 5 Min…
Two Person Team 5 Round For Time 1000 M Row 50 Burpee Lateral Jump Over 40 Cal Assault Bike Cap Time:40 Min
Strength&Conditioning Every 4 Min For 32 Min(8R) 5 Power Clean(%75-%70) 10 C2 Bar Pull-Up 15 Wall-Ball(9Kg-6Kg)