MetCon 20 Min Emom(5R) 1.Min:8 Single Leg Dumbell Step Up(R)+8 Single Leg Dumbell Step Up((L)(20”) 2.Min:12/10 Cal.Assault Bike 3.Min:15 Sec:Split Squat Hold(R)+15 Sec:Split Squat Hold(L) 4.Min Rest -Then- Multi-Strength Every 3 Min For 15 Min(5R) 10 Hollow Body Single Arm Dumbbel Floor Press(R) 10 Hollow Body Single Arm Dumbbel Floor Press(L) 30 Sec Ring Plank
MetCon Two Person Team I Go You Go 20 Round 10 Power Snatch(40Kg-25Kg) 10 Burpee Lateral Jump -immediately After- Senkronize 100 Alternatif Single Leg V-Up(R1-L2) 100 Plank March(R1-L2) Cap Time 35 Min
MetCon 32 Min Emom(8R) 1.Min:10 KB Gorilla Row(R1-L2)+10 KB Reverse Lunge(R1-L2) 2:Min:12 Wall-Ball(9Kg-6Kg) 3.Min:15-12 Cal.Row 4.Min:Rest
Strength&Conditioning 20 Min Emom 1.Min:3 Squat Clean(%70) 2.Min:3 Weight Supinated Strict Pull-Up -Then- Every 3:30 Min For 14 Min((4R) Half Kneeling Barbell Press*: 20X1 4-5reps/knee; 5 Tempo Barbell Behind Neck Squat With Jump(3X1) 5 Tempo Push-Up(3X1) 5 Burpee Hıgh Knee-Jump
MetCon For Time: 50-40-30-20-10 Wall-Ball(9Kg-6Kg) Step Walking Lunge(R1-L2)
MetCon 32 Min Emom(8R) 1.Min:12 Shuffle Run(10M-10M) 2.Min:12 Dumbell Power Snatch(R1-L2) 3.Min:12 Burpee 4.Min:Rest
Strength&Conditioning 24 Min Emom(8R) 1.Min:8 Bench Press(%65) 2.Min:15 Cal.Row 3.Min:Rest -Then- Core Strength 12 Min Emom(4R) 1.Min:10 Rower Pike Ups 2.Min:20 Alternatif Single Leg V-Up(R1-L2) 3.Min:Rest
Strength&Conditioning 24 Min Emom(8R) 1.Min :8 Back Squat(%65) 2.Min:10 Cal.Assault Bike 3.Min:Rest -Then- Gymnastic Strength Every 2:30 10 Min For (4R) 15 Toes To Bar 30 Sec Hollow Hold
Conditioning Two Person Team 10 K Row Cap Time:40 Min
Isometric Strength Every 2 Min For 8 Min (4R) 15 Sec:Hanging L Sit-Hold 30 Sec:Overhead Squat Bottom Hold(20Kg-10Kg) -Then- Strength&Conditioning For Time: C2Bar Pull-Up 21-18-15-12-9-6-3 Overhead Squat(50Kg-30Kg) 14-12-10-8-6-4-2 Cap Time:30 Min
