Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(%80-75) -Then- Multi-Strength Every 4:30 Min For 22:30 Min(5R) 30 Sec: Ring Dips Hold Or Half Push-Up Hold 60 M Double Kb Front-Rack Walks(24Kg-16Kg) 12 Alternating Kb Gorilla Row(R1-L2) 30 Sec: Wall HandStand Hold 12 Kb Deficit Push-Ups
DetailsStrength Every 1:30 Min For 10:30 Min(7R) 3 Deadlifts(%75) -Then- MetCon Every 4 Min for 20 Min (5R) 50 Double-Unders Or Singel Jump Rope 400 M Run 30 Step Walking Lunge(R1-L2)
DetailsMetCon Every 1:30 Min For 30 Min(5R) 1.R: 15-12 Cal Assault Bike 2.R: 10 Front Squat No Rack(50Kg-35Kg) 3.R: 15 Ring Dips Or 20 Paralell Bar Dips 4.R: Rest
DetailsTwo Person Team MetCon 34 Min Amrap 400 M Run 40 Wall-Ball(9Kg-6Kg) 500 M Row 40 Kb Swings(24Kg-16Kg)
DetailsOly. Every 1:45 Min For 12:30 Min(7R) 3 Squat Snatch(%70-%65) -Then- Gymnastic Strength Every 2 Min For 10 Min(5R) 6 Strict C2Bar Pull-Up 30 Sec:Bottom Push-Up Hold -Then- Gymnastic Core Control Every 2 Min For 10 Min(5R) 10 Hollow Rock 20 Sec:Hollow Hold 30 Sec: Wall HandStand Hold
DetailsTwo Person Team For Time: 2,000 M Row 100 Burpee 1600 M Run 100 Burpee 2,000 M Row Cap Time:40 Min
DetailsMetCon 5 Rounds For Time: 5 Power Cleans and Jerks,(60Kg-40Kg) 20 Wall-Ball 5 Power Cleans and Jerks,(60Kg-40Kg) 20 Toes-To-Bar Cap Time:30 Min
DetailsStrength Every 2 Min For 12 Min (6R) Front Squat 3-3-2-2-1-1(%85-%90-%95) -Then- MetCon 27 Min Emom(6R) 1:30 Min: 200 M Run 1:30 Min: 12 Double Dumbell Push-Press+ 12 Step Dumbell Front Rack Reverse Lunge(R1-L2) 1:30 Min: Rest
DetailsMetCon 5 Round For Time: 20 Wall-Ball(9Kg-6Kg) 20 Kb Swing(24Kg-16Kg) 400 M Run
DetailsStrength Every 2 Min For 14 Min (7R) 8-6-4-2-4-6-8(%65-%70-%75-%80) Back Squat -Then- Every 1:30 Min 9 Min(6R) 5 Deadlift Lift(%70) -Then- Every 1:30 Min For 9 Min(6R) 8 Weighted Paralell Bar Dips
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