MetCon 3 Round 100 Double Unders Or Single Jump Rope 25 Kb Goblet Squat(24Kg-16Kg) -İnmediately After- 3 Round 100 Double Unders Or Single Jump Rope 25 Kb Swings(24Kg-16Kg) -İnmediately After- 3 Round 100 Double Unders Or Single Jump Rope 25 Wall-Ball(9Kg-6Kg) Cap Time:34 Min
DetailsStrength Every 1:30 Min for 12 Min (8R) Back Squat 7-5-3-1-1-3-5-7(%70-%75-%80-%85-%90-%80-%75-%70) -Then- MetCon For time: 50-35-20 Alt Dumbbell Power Snatch (22,5Kg/12,5Kg) *15 Burpee Dumbbell Lateral Jump After Each Round* Cap Time:20 Min
DetailsMulti-Strength Every 4 Min For 20 Min(5R) 10 Singel Arm Glute Bridge Dumbbell Floor Press(R) 10 Singel Arm Glute Bridge Dumbbell Floor Press(L) 10 Singel Arm Ring Row(R) 10 Singel Arm Ring Row(L) 10 Dumbbell Goblet Split Squat(R) 10 Dumbbell Goblet Split Squat(L) -Then- Core Strength 5 Round 1 Min:Plank 1 Min:Rest
DetailsOly. Every 1:30 Min For 15 Min(10R) 2 Squat Clean(%75)+1 Front Squat -Then- Gymnastic Strength 5-4-3-2-1-2-3-4-5 HandStand Push-Ups Or Wall-Climber L-Sit Pull-Ups Or Strict Pull-Ups *Every Round After 10 reps V-Up * Cap Time:18 Min
DetailsTwo Person Team MetCon For Time 75-50-35 Cal.Row Box Jump(24″-20″) Devil Press Cap Time:35 Min
DetailsMetCon 30 Min Emom(6R) 1.Min:100 M Shuttle Runs(10M-10M) 2.Min:15 Kettlebell Swings(24 Kg-16 Kg) 3.Min:100 M Shuttle Runs 4.Min: 30 Jumping Lunge(R1-L2) 5.Min:Rest
DetailsStrength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(%75) -Then- MetCon 10 Round For Time: 10 Burpee 50 Double-Unders Or 50 Single Cap Time:20 Min
DetailsCore Strength 4 Round 30 Sec:Ring Mountain Climber 30 Sec:Rest 30 Sec:Alternatif V-Up 30 Sec:Rest -Then- MetCon For Time: 10-9-8-7-6-5-4-3-2-1 Bar Muscle-Ups Or Chest To Bar Pull-ups+ Hand-Release Push-Ups Squat Snatch(40-30 Kg) Cap Time:20 Min
DetailsMetCon For Time 21-18-15-12-9-6-3 Double Dumbell Power Clean Double Dumbbell Push Press Burpee No Jump
DetailsDynamic &Static Strength Every 1:30 Min For 10:30 Min(7R) 2 Back Squat(%75-%70)+ 30 Sec: Free Squat Hold -Then- Every 1:30 Min For 10:30 Min(7R) 2 Weighted Pull-Up + 30 Sec:Bottom Push-Up Hold -Then- Every 1:30 Min For 10:30 Min(7R) 2 Weighted Dip + 30 Sec: Ring Row Hold
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