İsometric Strength 3 Round 25 Sec:Copenhagen Plank(R) 15 Sec:Rest 25 Sec:Copenhagen Plank(L) 15 Sec:Rest -Then- Oly. Every 2 Min For 10 Min(5R) 1 Squat Clean+5 Front Squat 2 Squat Clean+4 Front Squat 3 Squat Clean+3 Front Squat 4 Squat Clean+2 Front Squat 5 Squat Clean+1 Front Squat -Then- Strength Every 1:45 Min For 14 Min(8R)…
DetailsStrength Every 1:45 Min For 14 Min(8R) 7-3-7-3-7-3-7-3(%65-%80) Back Squat -Then- Upper Body Strength Every 3:30 Min For 17:30 Min(5R) 10 Dumbell Arnold Press 12 Bent-Over Dumbbell Row 14 Paralell Bar Dips -Then- Core Control &Strength 5 Round 20 Sec:Single Dumbbell Hollow Hold 40 Sec:Rest
DetailsMetCon 32 Min Emom(8R) 1Min:15/12 Cal.Row 2 Min:75 Double Under Or Singel 3.Min:12/10 Cal.Assault Bike 4.Min:Rest
DetailsMetCon Two Person Team MetCon 5 Round For Time 20 Power Snatch(50Kg-30Kg) 30 Burpee Lateral Jumps 20 Front Squat(50Kg-30Kg) Cap Time:30 Min
DetailsStrength&Conditioning 14 Min Emom(7R) Odd:5 Bench Press(%65)+12 Kb Swings(28Kg+16Kg) Even:Rest -Then- 14 Min Emom(7R) Odd:5 Back Squat(%65)+12 Step Kb Farmery Carry Walking Lunge(R1-L2) Even:Rest
DetailsMetCon For Time: 5 Round For Time 30 Wall-Ball(9Kg-6Kg) 15 Box Jump Over(24″-20″) 9 Bar Muscle-Up Or C2Bar Pull-Up Cap Time:35 Min
DetailsBarbell Conditioning 20 Min Emom Odd:3 Hang Power Clean+3 Hang Squat Clean+3 Thrusters Even:Rest -Then- Multi-Strength Every 2 Min For 10 Min(5R) 10 Ladmine Split Squat Hold To Shoulder Press(R) 10 Ladmine Split Squat Hold To Shoulder Press(L)
DetailsMetCon 25 Min Amrap 10 Pull-Up 15 Kettlebell Swings (24kg-16kg) 50 Double-Unders Or 50 Singel
DetailsConditioning Two Person Team For Time: 2000 M Row 75 Cal.Assault Bike 75 Burpee Lateral Jump Row 1000 M Row 50 Cal.Assault Bike 50 Burpee Lateral Jump Row 500 M Row 25 Cal.Assault Bike 25 Burpee Lateral Jump Row Cap Time:40 Min
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