Oly. Every 2 Min For 16 Min(8R) 8-6-4-2-2-4-6-8(%70-75-80-85) Squat Cleam -Then- Multi-Strength Every 2:15 Min For 11:15 Min(5R) 10 Barbell Floor Press 30 Sec:Ring Push-Up Hold -Then- Every 2:15 Min For 11:15 Min(5R) 10 Reverse Grip Bent Over Barbell Row 15 Sec:Supinated Grip Chin-Up Hold
DetailsMetCon 30 Min Emom(6R) 1.Min:12/10 Cal.Assault Bike 2.Min:15/12 Pull-Up 3.Min:12 Tall Kneeling Dumbbell Press 4.Min:8 Dumbbell Front Rack Reverse Lunge(R)+ 8 Dumbbell Front Rack Reverse Lunge(L) 5.Min:Rest
DetailsConditioning Two Person Team 50-40-30-20-10 Burpee Box Jump Over(24”20”) 100-80-60-40-20 Wall-Ball(9Kg-6Kg) Cap Time:34 Min
DetailsDeadlift Every 1:30 Min For 12 Min(8R) 10-8-6-4-4-6-8-10(%65-70-75-80) -Then- Front Squat Every 1:30 Min For 12 Min(8R) 10-8-6-4-4-6-8-10(%65-70-75-80) -Then- Push-Press Every 1:30 Min For 12 Min(8R) 10-8-6-4-4-6-8-10(%65-70-75-80)
DetailsConditioning 6 Round For Time: 15 No Jump Burpee 75 Double-Unders Or 100 Single Jump Rope 30 Ring Moutain Climbers(R1-L2)
DetailsMetCon 30 Min Emom(6R) 1.Min:10 Cal.Assault Bike 2.Min:10 M Single Arm Dumbbell Overhead Walking Lunge(R)+ 10 Single Arm Dumbbell Overhead Walking Lunge(L) 3.Min:Rest 4.Min:100 M Shuttle Run(10M-10M) 5.Min:Rest
DetailsMetCon For Time: 50-40-30-20 Med-Ball Clean(9Kg-6Kg) KB Swing(24Kg-16Kg) Push-Up Toes-To-Bar Sit-Up Cap Time:40 Min
DetailsStrength Back Squat Every 1:45 Min For 14 Min(8R) 10-8-6-4-4-6-8-10(%65-70-75-80) -Then- Bench Press Every 1:30 Min For 12 Min(8R) 10-8-6-4-4-6-8-10(%65-70-75-80) -Then- Weight Pull-Up Every 1:30 Min For 12 Min(8R) 10-8-6-4-4-6-8-10(%65-70-75-80)
DetailsMetCon 27 Min Emom(4R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 25 Cal Assault Bike 3.Every 3:30 Min For 30 Burpee
DetailsMetCon Two Person Team 50-40-30-20-10 Dumbell Power Snatch(R1-L2) Wall-Ball(9Kg-6Kg) Altternatif V-Up(R1-L2) Box Jımp Over(24”20”) Cap Time:34 Min
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