Strength Every 1:30 Min For 9:00Min(6R) 5 Bench Press(%75) -Then- Strength&Conditioning 6 Round 12 Dumbbell Alternatif Front Lunge(Rıght 1/Left 2) 10 Dumbbell Renegade Row(Rıght 1/Left 2) 8 Dumbbell Hammer Curl and Press Rest:1:30 Min
Strength&Conditioning 20 Min Emom Odd:5 Power Cleans(%70) Even:10 Toes-to-bars -Then- Core Strength 3 Round 30 Sn: Left Sıde Plank 30 Sn: Rıght Sıde Plank 30 Sn:Rest -Then- 3 Round 1 Min:Plank 30 Sn:Rest
Strength Every 1:30 Min For 9:00Min(6R) 6 Back Squat(%75) -Then- Conditioning 28 Min Emom 1.min:12/10 Burpee 2.min:12/10 Kb Swings(28kg-16kg) 3.min:50/60 Double-Unders Or 70/80 Single jump Rope 4.Min:Rest
Weightlifting 10 Round 30 Sn:1 Hang Squat Snatch+1 Squat Snatch+1 Overhead Squat(Ss%60) 30 Sn:Rest -Then- Barbel Conditioning 5 Round 30 Sn:Max Effort Thruster(50kg-35kg) 1 Min:Rest -Then- Core Strength 4 Round 1:30 Min :Plank Rest:1 Min
Two Person Team 17 Min Amrap 20 Cal Assault Bike 30 Hand-Release Push-Ups ‘İmmediately after’ 17 Min Amrap 1.Partner:12 Cal .Row 2.Partner: Wall Squat Hold
Strength&Conditioning 4 Round For Time: 50 Air Squat 25 C2Bar Pull-Ups 20 Dead Lift(100kg-50kg) Cap Time:30 Min
Conditioning For Time: 150 Sit Ups 1000 M Row 75 KB Swings(24kg-16kg) 1000 M Row 50 Wall-Ball(9kg-6kg)
Conditioning 42 Min Emom(7R) 1.Min:12-10 Cal.Assault Bike 2.Min:20-15 Push-Ups 3.Min:Rest 4.Min:18-15 Box Jumps(24’-20’) 5.Min: 200 M Run 6.Min:Rest
Strength&Conditioning 21-18-15-12-9-6-3 Squat Clean(50kg-35kg) Push-Press(50kg-35kg) Barbel Lateral Burpee Cap time:30 Min
Conditioning For Time: 800 M Run 150 Air Squats 100 Pull-Up 50 Step Overhead Plate Walking Lunge 800 M Run Cap time:30 Min