Two Person Team *Takımlardan bir kişi hareketi kestiği an diğer kişide hareketi bırakacak* 5 Round 1.Person : Double Kb Front Rack Hold(24Kg-16Kg) 2.Person : 15 Cal Assault Bike -İnmediately After- 5 Round 1.Person: Wall-Sit Hold 2.Person: 20 Kb Swings(24Kg-16Kg) Cap Time:30 Min
DetailsOly. 15 Min Emom 1.2.3.4.5.Min:2 Squat Snatch(70%) 6.Min:Rest 7.8.9.10.11.Min:1 Squat Snatch(75%) 12.Min:Rest 13.14.15.Min:5 Overhead Squat(Ss%70-75) -Then- MetCon 5 Round 80 Double Unders Or Single Jump Rope 10 Burpee Box Jump Over(24″-20″) 200 M Run Cap Time:20 Min
DetailsStrength Every 1:30 Min For 9 Min (6R) 5 Bench Press (%70) -Then- Multi-Strength Every 3 Min For 15 Min(5R) 8 Singel Leg Ladmine Romanian Deadlift(R) 8 Singel Leg Ladmine Romanian Deadlift (L) 12 Single Leg Hip Thrust(R) 12 Single Leg Hip Thrust(L) -Then- Core Strength 5 Round 45 Sec:20 Sec:Barbell Hollow Hold+10 V-Up 45…
DetailsOly. Every 2 Min For 12 Min(6R) 5 Squat Clean(%70) -Then- Multi-Strength Every 3 Min For 18 Min(6R) 5 Strict C2Bar Pull-Up 8 Strict Shoulder Press 10 Barbel Behind Neck Box Step -Up(5 Rıght Each/5 Left Each (20″)
DetailsMulti-Strength Every 7 Min For 35 Min(7R) 12 Kb Front-Rack Squat 15 Kb Gorilla Row 18 Hand Release Push-ups 30 Sec: Wall HandStand Hold 400 M Run
DetailsMetCon 30 Min Emom(10R) 1.Min 250 M Row 2.Min:10 Cal.Assault Bike 3.Min:Rest
DetailsMetCon Two Person Team 34 Min Amrap 400 M Run 30 Dumbbell Thruster 30 Box Jump Over(24″20″)
DetailsStrength&Conditioning 24 Min Emom(8R) 1.Min:5 Front Squat(%60) +10 Dumbbell Push Press 2.Min:12 Burpee 3.Min:Rest
DetailsTwo Person Team 5 Round For Time: 60 Wall-Ball(9Kg-6Kg) 400 M Medball Run (9Kg-6Kg) 200 M Kb Single Arm Farmers Caary (24Kg-16Kg) Cap Time: 35 Min
DetailsStrength Every 2 Min For 14 Min (7R) 8-6-4-2-4-6-8(%65-%70-%75-%80) Back Squat -Then- Multi-Strength Every 2:30 Min For 12:30 Min(5R) 5 Weighted Reverse Grip Chın-Up 10 Double Kb Front Rack Reverse Lunge(R1-L2) 12 Ring Dips Or 12 Kb Deficit Push-Ups -Then- Core Strength Every 1:45 Min For 8:45 Min(5R) 12 Hollow Rock 20 Sec:Hollow Hold
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