Multi-Strength Every 2:30 Min For 12:30 Min(5R) 10 Dead Lif(%70) 10 Arnold Press -Then- Every 2:30 Min For 12:30 Min(5R) 10 Step Front Rack Forward Lunge(R1-L2) 10 Reverse Grip Strict Pull-Ups -Then- Core Strength Every 2:30 Min For 12:30 Min (5R) 12 Ladmine Oblique Twist(R1-L2) 20 Sec: Elbow Star Plank(R) 20 Sec:Elbow Star Plank(L)
DetailsMetCon 5 Round For Time 15 Burpee No Jump 15 Dumbbell Push Press 15 Box Jump(24″-20″)
DetailsMetCon 45 Emom(5R) 1.R:Every 3 Min 500 M Row 2.R:Every 3 Min 40 Wall-Ball(9Kg-6Kg) 3.R:Every 3 Min 30 Ring Row
DetailsStrength Every 2 Min For 12 Min(6R) 5 Back Squat(%75) -Then- MetCon 24 Min Emom(6R) 1.Min:15 Floor Press 2.Min:15 Kb Swing(24Kg-16Kg) 3.Min 6 Singel Kb Front-Rack Squat(R)+6 Kb Front-Rack Squat(L) 4.Min:Rest
DetailsMetCon Two Person Team 200 Cal Assault Bike 200 Dumbbell Power Snatch(R1-L2) 100 Burpee Box Jump(24″-20″) Cap Time:40 Min
DetailsMulti-Strength Every 5 Min For 25 Min(5R) 20 Step Dumbell Farmery Caary Walking Lunge(R1-L2) 15 Paralel Bar Dips 10 Strict C2 Bar Pull-Up -Then- Core Strength Every 2:30 Min For 10:00 Min(4R) 20 Dumbbell Weighted L Crunch 20 Dumbbell Russian Twist(R1-L2) 20 Sec: Hollow Hold
DetailsMetCon Two Person Team 200 Cal.Row 200 Wall-Ball(9Kg-6Kg) 100 Burpee Cap Time:40 Min
DetailsOly Every 1:30 Min 15 Min(10R) 1 Hang Squat Clean + 1 Squat Clean +1 Front Squat (%70-%75) -Then- Strength Every 2:15 Min For 11:15 Min(5R) 10 Push Press 30 Sec:Ring Push -Ups Hold -Then- Core Strength Every 2 Min For 10 Min (5R) 12 Ladmine Oblique Twist(R1-L2) 12 Hanging Knee Raise Oblique Twists(R1-L2)
DetailsMetCon 32 Min Emom(8R) 1.Min:15 Kb Swing(24Kg-16Kg) 2.Min:75 Double-Unders Or 75 Single Jump Rope 3.Min:15 Hand-Release Push-Ups 4 .Min:Rest
DetailsStrength&Conditioning 27-24-21-18-15-12 Power Snatch(50Kg-30Kg) Back Squat(No Rack) Burpee Lateral Jump
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