Gymnastic &Core Control 4 Round 20 Sec:Reverse Grip Chın-Up L Sit -Hold Or Reverse Grip Chın-Up Hold 15 Sec:Hollow Hold 40 Sec:Rest -Then- Tempo Strength Workout Every 2 Min For 10 Min(5R) 5 Clean Deadlift: 3131 -Then- Every 2:30 Min For 10 Min(4R) Half Kneeling Barbell Press*: 20X2 5 Reps/knee; -Then- MetCon 10 Min Amrap…
Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(%75) -Then- MetCon 10 Round For Time: 10 Wall -Ball(9Kg-6Kg) 5 Bar Muscle-Up Or 5 C2 Bar Pull-Ups+5 Push-Ups Cap Time:25 Min
Strength&Conditioning 6 Round For Time 7 Front Squat(%70) 14 Kb Swing(24Kg-16Kg) 21 Box Jump Over(24″/20″) 28 Sit-Up
For Time: 300 Air Squat Every 3 Minutes [Starting @ 0:00]: 250 Meter Row
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”)