Dumbbell Conditioning Every 4 Min For 24 Min(6R) 10 Bent Over Dumbbell Row 10 Double Dumbell Hang Power Clean 10 Double Dumbell Push Press 10 Double Dumbell Box Step-Up Over(R1-L2)(24”-20”) -Then- Isometric Workout 4 Round 30 Sec:Single Leg Wall-Sit Hold(R) 30 Sec:Single Leg Wall-Sit Hold(L) 30 Sec:Single Arm Hıgh Plank Hold(R) 30 Sec:Single Arm Hıgh…
DetailsStrength&Conditioning 24 Min Emom(8R) 1.Min:12 C2Bar Pull-Up 2.Min:12 Cal.Assault Bike Or 15 Cal.Row 3.Min:Rest -Then- Mıddle Workout Every 3 Min For 15 Min(5R) 15 Hollow Rock 20 Toe-Touches 30 Cross Mountain Clımber(R1-L2)
DetailsStrength&Conditioning 30 Min Emom(10R) 1.Min:4 Front Squat(%50)+8 KB Swing(28Kg-16Kg) 2.Min:Min:12-10 Barbell Burpee Lateral Jump Over 3.Min:Rest
DetailsStrength&Conditioning 20 Min Emom Odd:3 Squat Clean(%60) Even:5 Weight Paralel Bar Dips -Then- Mıddle Workout For Time: 50-40-30-20-10 Sit-Up Cross Mauntain Clımber(R1-L2)
DetailsMetCon Every 5 Min For 30 Min(6R) 10 Cal.Assault Bike Or 12 Cal.Row 400 M Run 15 Toes to Bar
DetailsOly. Every 1:30 Min For 10:30 Min(7R) 3 Squat Snatch(%60) -Then- Strength Every 2 Min For 10 Min(5R) 10 Double Dumbell Push Press 15 Sec:Double Dumbell Overhead Hold -Then- Every 2:30 Min For 12:30 Min(5R) 10 Double Dumbell Split Squat(R) 15 Sec:Free Split Squat Hold(R) 10 Double Dumbell Split Squat(L) 15 Sec:Free Split Squat Hold(L)
DetailsMetCon 6 Round For Time 400 M Run 21 Burpee 15 Wall-Ball(9Kg-6Kg) Cap Time:38 Min
DetailsMetCon 30 Min Amrap 3 Round 5 Bar Muscle-Up Or 5 C2Bar Pull-Up 10 Push-Ups 15 Air Squat *After 3 Full Round 25 Cal.Row Or 20 Cal.Assault Bike
DetailsStrength Every 1:30 Min For 10:30 Min For(7R) 5 DeadLift(%75) -Then- Every 1:30 Min For 9 Min(6R) 10 Barbell Behind Neck Reverse Lunge(R1-L2) -Then- Every 1:30 Min For 9 Min(6R) 5 Bench Press(%75) -Then- Static Strength 4 Round 30 Sec:Copenhagen Plank(R) 30 Sec:Rest 30 Sec:Copenhagen Plank(L) 30 Sec:Rest
DetailsMetCon 5 Round For Time 400 M Run 20 Step Dumbell Front Rack Walking Lunge(R1-L2) 20 Toes-To-Bar
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