Strength Lower Body Every 3 Min For 15 Min(5R) 20 Step Dumbell Farmery Caryy Walking Lunge(R1-L2) -Then- Upper Body Strength Every 3:30 Min For 17:30 Min(5R) 5 Weight Strict Pull-Up 12 İnverted Ring Row 5 Weight Paralel Bar Dips 12 Paralell Bar Deficit Push-Ups
DetailsConditioning Two Person Team 4 Round For Time; 800 M Run 40 Cal.Row 40 Cal.Assault Bike Cap Time: 40 Min
DetailsOly. 10 Min Emom 1 Squat Snatch(%70) -Then- Strength Every 1:30 Min For 12 Min(8R) Back Squat 1.2.Round:4 rep(%80) 3.4.Round:3 rep(%85) 5.6.Round:2 rep (%90) 7.8.Round:1 rep(%95) -Then- İsometric Core Control & Strength Every 2 Min For 10 Min (5R) 15 Sec:Reverse Grip Chın-Up Hold 30 Sec:Hollow Hold
DetailsMulti-Strength Every 3:30 Min For 17:30 Min(5R) 12 Double Dumbbell Overhead Front Lunge(R1-L2) 15 Sec:Dumbbell Split Squat Hold(R) 15 Sec:Dumbbell Split Squat Hold(L) 12 Bent Over Dumbbell Row 30 Sec:Bottom Push-Ups Hold -Then- Gymnastic MetCon “Double Pits to Chesty” 12 Min Amrap 40 Double Unders Or Single Jump Rope 20 Push-ups 10 Toes to Bar
DetailsTwo Person Team MetCon 6 Round For Time: 400 M Medball Run(9Kg-6Kg) 40 Burpee 200 M Kb Farmer Caary Walk(24Kg-16Kg) Cap Time:35 Min
DetailsStrength Every 1:30 Min For 12 Min(8R) Front Squat 1.2.Round:4 rep(%80) 3.4.Round:3 rep(%85) 5.6.Round:2 rep (%90) 7.8.Round:1 rep(%95) -Then- Strength&Conditioning Every 2:30 Min For 20 Min(8R) 5 Dead Lift(%70)+4 Bar Muscle-Up+3 Wall-Climber
DetailsStrength&Conditioning 24 Min Emom(8R) 1.Min:10 Cal.Assault Bike 2.Min:10 Alternating Single Arm Dumbbell Press+10 Tall Kneeling Alternating Dumbbell Curls(R1-L2) 3.Min:Rest -Then- Core Strength 30 Sec:Dumbbell Crush Grip Hollow Hold 45 Sec:Rest
DetailsMetCon 5 Round For Time 16 Steps Kb Front-Rack Walking Lunge(R1-L2) 25 Pull-Ups Cap Time:35 Min
DetailsConditioning 1.Every 3:30 Min For 17:30 (5R) 400 M Run 50 Double Unders Or Single Jump Rope 2.Every 3:30 Min For 17:30 (5R) 500 M Row 50 Double Unders Or Single Jump Rope
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