Oly 10 Min Emom 3 Squat Clean(%60) -Then- Gymnastic&Strength 21 Min Emom(7R) 1.Min: 5 Strict Handstand Pushups Or 8 Hand-Release Push-Ups +20/15 Sec:Bottom Push-Ups Hold 2.Min: 15-12 Pull-Up+ 20/15 Sec:Ring Row Hold 3.Min: Rest
DetailsMetCon For Time: 20 Min Amrap 5 Power Clean 70 Kg/55 Kg 10 Dumbbell Push Press 22.5 / 15 kg’s 15 Toes-To-Bar
DetailsMetCon 21-18-15-12-9-6-3 Kb Swing(24Kg-16Kg) Burpees No Jump Box Jump(24″-20″) After each round 200 M Run
DetailsStrength Every 1:30 Min For 9 Min (6R) 5 Bench Press(%75) -Then- Every 2:30 Min For 12:30 Min(5R) 8 Barbell Behind Neck Bulgarian Split Squat(R) 8 Barbell Behind Neck Bulgarian Split Squat(L) -Then- Every 2:15 Min For 11:15 Min(5R) 10 Bent Over Barbell Row 15 Sec: Copanhagen Plank(R) 15 Sec: Copanhagen Plank(L)
DetailsMetCon 32 Min Emom(8R) 1.Min:12/10 Cal.Assault Bike 2.Min:75/50 Double-Unders Or Single 3.Min:16 Dumbell Power Snatch(R1-L2) 4.Min:Rest
DetailsMetCon Two Person Team 1000 M Run 100 Cal.Row 100 Burpee Lateral Jump Over 1000 M Run Cap Time:34 Min
DetailsMetCon 10 Rounds For Time: 5 Deadlifts (100 Kg-80 Kg) 10 Toes-To-Bar 15 Wall-Ball(9 Kg-6 Kg) Cap Time:40 Min
DetailsOly 10 Min Emom 3 Power Clean&Jerks(%65) -Then- Strength&Conditioning 20 Min Emom Odd:5 Back Squat(%65) Even:15 Handrelease Push-Ups
DetailsMetCon 6 Round For Time 400 M Run 100 Double-Unders Or Singel Jump Rope 15 Toes-To-Bar
DetailsMetCon 32 Min Emom(8R) 1.Min:15 Cal.Row 2.Min:15 Wall-Ball 3.Min:15 Kb Swing(24Kg-16Kg) 4.Min:Rest
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