MetCon 21 Min Emom(7R) 1.Min:3 Squat Clean(%70) 2.Min:15 C2Bar Pull-Up 3.Min:Rest -Then- İsometric Strength 4 Round 20 Sec:Bird Dog Hold Rıght Arm/Left Leg 20 Sec:Bird Dog Hold Left Arm/Rıght Leg 20 Sec:High Plank Rıght Knee Up Hold 20 Sec:High Plank Left Knee Up Hold 40 Sec:Rest
DetailsMulti-Strength 32 Min Emom(8R) 1.Min:10 Bench Press(%60)+ 10 Dumbbell Farmers Caary Walking Lunge(R1-L2) 2.Min:Rest 3.Min:10 Bent-Over Dumbbell Row+ 10 Dumbell Goblet Squat Jumps 4.Min:Rest
DetailsMetCon 5 Round For Time: 20 Dumbbell Power Snatch(R1-L2)(22,5Kg-12,5Kg) 20 Burpee
DetailsMulti-Strength Every 3 Min 18 Min(6R) 10 Floor Press 10 Handrelease Push-Up 10 Bent Over Row 10 Ring Row -Then- Core Strength 5 Round 1 Min:Plank 1 Min:Rest
DetailsMetCon 30 Min Emom(10R) 1.Min:10 Deadlift(%65-%60) 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:Rest
DetailsConditioning Two Person Team 5 Round For Time 50 Cal .Row 400 M Run 30 Burpee Box Jump Over(24″-20″ Cap Time:35 Min
DetailsOly. 10 Min Emom 3 Power Snatch(%70) -Then- Strength Every 1:30 Min For 13:30 Min(9R) Front Squat 1.2.3.Round:3 rep(%80) 4.5.6.Round:2 rep(%85) 7.8.9.Round:1 rep (%90-%95) -Then- Gymnastic Conditioning Every 1:30 Min For 15 Min(10R) 15-12 Toes-To-Bar
DetailsMetCon 5 Round 1 Min:Max Cal.Row 1 Min:Rest 1 Min:Max Cal.Assault Bike 1 Min:Rest 1 Min:Wall-Ball(9Kg-6Kg) 1 Min:Rest
DetailsOly. 10 Min Emom 3 Power Clean(%70) -Then- Strength Every 1:30 Min For 13:30 Min(9R) Back Squat 1.2.3.Round:3 rep(%80) 4.5.6.Round:2 rep(%85) 7.8.9.Round:1 rep (%90-%95) -Then- MetCon 10 Round For Time: 50 Double Under Or Single jump Rope 10 Burpee No Jump Cap Time:15 Min
Details5 Round For Time: 15 Wall-Ball(9Kg-6Kg) 15 KB Swings(24Kg-16Kg) 15 Box Jumps(24″-20″)
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