Strength Every 2 Min For 16 Min(8R) Front Squat 7-5-3-1-1-3-5-7(%65-70-75-80) -Then- [email protected] 3 Rounds 12 Deadlift (80Kg-60Kg) 4 Bar Muscle -Up Or Strict Pull-Up Rest/Work 1/1 3 Rounds 8 Deadlift (90Kg-70Kg) 6 Bar Muscle-Uo Or Strict Pull-Up Rest/Work 1/1 3 Rounds 4 Deadlift (100Kg-80Kg) 8 Bar Muscle-Up Or Strict Pull-Up
DetailsMetCon 30 Min Emom(6R) 1.Min:10 Cal.Assault Bike 2.Min:20 Air Squat 3.Min:10 Bench Press(%60) 4.Min:20-15 Push-Ups 5.Min:Rest
DetailsMetCon Two Person Team 2000 M Row 150 Back Squat(60Kg-40Kg) 150 Push-Press(40Kg-20Kg) 2000 M Row Cap Time:35 Min
DetailsStrength&Conditioning For Time: 24-21-18-15-12-9-6-3 Barbell Burpee Lateral Jump Front Squat(45Kg-30Kg) Pull-Up Cap Time:32 Min
DetailsMetCon For Time: 50-35-15 Kb Swing(24Kg-16Kg) Box Jump Over(24”-20”) Wall-Ball(9Kg-6Kg)
DetailsMetCon 5 Round For Time: 40 M Burpee Broad Jumps(10M-10M) 20 Pull-Up 40 Air Squat
DetailsMetCon 36 Min Emom(6R) 1.Min:15-12 Cal.Row 2.Min:12-10 Toes-To-Bar 3.Min:30 Sec Hollow Hold 4.Min :15-12 Wall-Ball(9Kg-6Kg) 5.Min:30 Sec Wall-Sit Hold 6 Min:Rest
DetailsOly 10 Min Emom 3 Power Snatch(%70) -Then- Strength Every 2 Min For 12 Min(6R) 5 Back Squat(%75) -Then- Gymnastic&Strenght Every 2:30 Min For 12:30 Min(5R) 3 Wall-Clımber 10 HandRelease Push-Up
DetailsTwo Person Team MetCon 200 Cal.Assault Bike 150 Kb Swing(24Kg-16Kg) 100 Bupree 100 Senkronize Sit-Up Cap Time:40 Min
DetailsStrength&Conditioning Every 2 Min For 12 Min(6R) 5 Front Squat(%75) -Then- 5 Round For Time 10 Power Clean(60Kg-40Kg) 20 Wall-Ball(9Kg-6Kg) Cap Time:23 Min
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