Multi-Strength Every 3:30 Min For 17:30 Min(5R) 8 Behind Neck Barbell Bulgarian Split Squat(R) 8 Behind Neck Barbell Bulgarian Split Squat(L) 8 Single Arm Kb Row(R) 8 Single Arm Kb Row(L) -Then- Every 3:30 Min For 17:30 Min(5R) 8 Kb Single Leg RDL(R) 8 Kb Single Leg RDL(L) 6 Bench Press(%75) 12 Kb Deficit Push-Up
DetailsStrength&Conditioning 37:30 Min Emom(5R) 1.Round Every 3:45 Min For 500 M Row 2.Round Every 3:45 Min For 21 Pull-Up 15 Wall-Ball(9Kg-6Kg)
DetailsBarbell Conditioning Two Person Team 2 Round 10 Min Amrap 10 Hang Power Clean(50Kg-35Kg) 10 Front Squat 10 Push-Press Rest:5 Min -Inmediatly After- 10 Min Amrap 100 Burpee Lateral Jump Over
DetailsMulti-Strength Every 4 Min For 24 Min (6R) 12 Step Double Kb Front Rack Walking Lunge (R1-L2) 12 Kb Floor Press 12 Bent Over Kb Row -Then- Gymnastic &Core Strength For Time: 21-18-15-12-9-6-3 Toes-To-Bar Hollow Rock Cap Time:12 Min
DetailsStrength Every 1:30 Min For 9 Min(6R) 2 Front Squat(%80) -Then- MetCon For Time: 21-18-15-12-9-6-3 C2Bar Pull-Up Thruster(40Kg-25Kg) Cap Time:25 Min
DetailsMetCon Two Person 80-60-40-20 Cal.Assault Bike Kb Swing(24Kg-16Kg) Strict Burpee Cap Time:35 Min
DetailsStrength Every 2:30 Min For 13:30 (6R) 3 Back Squat(Rpe4-6) 12 Double Dumbell Front Rack Reverse Lunge(R1-L2) -Then- Multi-Strength Every 3:30 Min For 17:30 Min(5R) 10 Tall Kneelig Dumbell Shoulder Press 10 Bent Over Barbell Row 15 Sec:Hanging L-Sit Hold 20 Dumbell Overs(R1-L2)
DetailsStrength&Conditioning 24 Min Emom(6R) 1.Min:5 Power Snatch(Rpe4-6) 2.Min:12 Burpee Lateral Jump Over 3.Min:12 Toes-To-Bar 4.Min:Rest -Then- Isometric Strength Every 2:30 Min For 10 Min (4R) 1 Min:Wall-Sit Hold 30 Sec:Bottom Push-Up Hold
DetailsConditioning 36 Min Emom (6R) 1 Min: Max Effort Cal Row 1 Min: Rest 1 Min:Max Burpee 1 Min:Rest 1 Min: Assault Bike 1 Min:Rest
DetailsOly. Every 1:45 Min For 12:45 Min(7R) 3 Power Clean+3 Front Squat(Rpe4-6) -Then- MetCon Every 3 Min For 18 Min(6R) 15 C2Bar Pull-Up 15 Wall-Ball(9Kg-6Kg)
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