Strength 12 Min Emom Odd: 10 Floor Press +10 Bent-Over Barbell Row Even:Rest -Then- Gymnastic&Strength Every 4 Min For 20 Min(5R) 30 Sec:Ring Dips Hold Or Half Push-Up Hold 15/12 Push-Ups 20 Sec:Reverse Grip Chin-Up Hold Or Ring Row Hold 10 Barbell Curl
MetCon Every 4:30 Min For 22:30 Min(5R) 100 M Shuttle Run(10 M↔️10 M) 50 M Burpees Broad Jump(10M↔️10M) -Then- Gymnastic Strength Every 1:30 Min For 7:30 Min(5R) 15 Toes-To-Bar -Then- İsometric Strength& Core Control 3 Round 30 Sec: Elbow Star Plank(R) 30 Sec:Rest 30 Sec:Elbow Star Plank(L) 30 Sec:Rest
Two Person Team MetCon 100 Senkron Deadlift (100Kg-70Kg) 150 Wall-Ball(9Kg-6Kg) 100 Hand-Release Push-Ups 50 Senkron Deadlift 75 Wall-Ball 50 Hand-Release Push-Ups Cap Time:35 Min
MetCon 2 Round Total Reps 3 Min:Max Cal .Row 3 Min:Air Squat 3 Min:Double Unders Or Singel Jump Rope 3 Min:Burpee 3 Min:Cal.Assault Bike 3 Min:Rest
Oly. Every 2 Min For 12 Min(6R) 3 Squat Clean(Work-Up Heavy) -Then- Strength 7 Min Emom 4 Strict Shoulder Press 7 Min Emom 4 Ring or Bar Dips (Weighted) -Then- 7 Min Emom 4 Strict Pull-Ups (Weighted)
Metcon 30-27-24-21-18-15-12-9–6-3 Cal.Row Hand-Release Push-Ups Box Jump(24”-20”)
MetCon 28 Min Emom(7R) 1.Min:10 Cal.Assault Bike 2.Min:50 Double-Unders Or Single 3.Min:10 Dumbbell Push-Press+10 Dumbbell Renegade Row(R1-L2) 4.Min:Rest
Multi-Strength 12 Min Emom Odd: 8 Bench Press(%60)+ 8 Kb Squat Clean(24Kg-16Kg) Even:Rest -Then- Every 2:30 Min For 15 Min(6R) 8 Strict Pull-Up 8 Singel Kb Bulgarian Split Squat(R) 8 Singel Kb Bulgarian Split Squat(L) -Then- İsometric Core Strength 4 Round 30 Sec:Hollow Hold 30 Sec:Side Plank(R) 30 Sec:Side Plank(L) 1 Min:Rest
Two Person Team MetCon 100 Power Clean(60Kg-40Kg) 100 Burpee Box Jump Over(24″-20″) 100 İnverted Ring Row Cap Time:35 Min
MetCon 5 Round 2 Min Max Cal Row Rest:2 Min -İnmediately After- 5 Round 2 Min Max Wall-Ball(9Kg-6Kg) Rest:2 Min