MetCon 18 Min Emom(6R) 1.Min:12/10 Cal.Row 2.Min:15/12 Wall-Ball(9Kg-6Kg) 3.Min:Rest -Then- Isometric Strength 4 Round 20 Sec:Elbow Star Plank(R) 20 Sec:Rest 20 Sec:Elbow Star Plank (L) 40 Sec:Rest -Then- 3 Round 30 Sec:Hollow Hold 1 Min:Rest
DetailsOly. Every 1:30 Min For 10:30 Min(7R) 2 Squat Snatch(%70) -Then- Every 1:30 Min For 7:30 Min(5R) 8 Barbell Reverse Grip BentOver Row -Then- İsometric&Dynamic Strength 3 Round 30 Sec:Ring Push-Up Hold 30 Sec:Rest 30 Sec:HandRelease Push-Ups 30 Sec:Rest 30 Sec:Double Dumbell Squat 30 Sec:Rest 30 Sec:Double Dumbell Wall Sit Hold 30 Sec:Rest
DetailsMetCon 21 Min Emom(7R) 1.Min:12 Cal.Row 2.Min:75 Double-Unders Or 100 Single Jump Rope 3.Min:Rest -Then- Core Strength Every 2:45 Min For 13:45 Min(5R) 12 Toes-To-Bar 10 Hollow Rock 15 Sec:Hollow Hold
DetailsTwo Person Team MetCon For Time: 50 Senkronize Bar Facing Burpee -İnmediatly After- 15 Round 3 Power Clean(60Kg-40Kg) 6 Push-Up 9 Air Squat -İnmediatly After- 50 Senkronize Bar Facing Burpee Cap Time:30 Min
DetailsStrength Every 2 Min For 16 Min(8R) 8-6-4-2-2-4-6-8(%70-75-80-85) Back Squat -Then- Every 2 Min For 16 Min(8R) 8-6-4-2-2-4-6-8(%70-75-80-85) Bench Press -Then- Every 1:30 Min For 7:30 Min(5R) 10 Bench Support Single Arm Dumbell Row(R) 10 Bench Support Single Arm Dumbell Row(L)
DetailsConditioning 5 Round For Time: 50 M Burpee Broad Jump (10M-10M) 21 Back Squat (%50)
DetailsStrength&Conditioning 32 Min Emom(8R) 1.Min:10 Wall-Ball(9Kg-6Kg)+10 C2Bar Pull-Up 2.Min: Rest 3.Min:16 Step Double Dumbell Farmer Caary Walking Lunge(R1-L2) 4.Min:Rest
DetailsOly. Every 1:30 Min For 10:30 Min(7R) 3 Squat Snatch(%65-%60) -Then- Multi-Strength Every 3:30 Min For 17:30 Min(5R) 10 Barbell Floor Press 30 /20 Sec:Half Push-Up Hold 10 Bent Over Barbell Reverse Grip Row 15 Sec:Pull-Up Bar Hanging L-Sit Hold
DetailsConditiong 6 Round 2 Min:Cal.Row(Sustainable Pace) 2 Min:Rest 2 Min:Cal.Assault Bike(Sustainable Pace) 2 Min:Rest
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