Core Strength&Control 5 Round 15 Sn Hollow Hold Rock 15 Sn V-Up 15 Sn Hollow Hold Posıtıon 15 Sn Superman Hold posıtıon 30 Sn Rest -Then- Oly Every 1:30 Min For 12 Min(8R) 3 Power Snatch + 2 Squat Snatch+ 1 Overhead Squat(Ss%70) -Then- Strength Every 1:30 Min For 9 Min(6R) Back Squat 8-8-6-6-4-4(%60-%65-%70)
MetCon 6 Round for time: 12 Dumbbell Clean&Jerks(22,5kg-12,5kg) 24 Dumbell Front Lunge(22,5kg-12,5kg) 15 C2Bar Pull-Ups 30 Push-Ups Cap time:36 Min
MetCon 32 Min Emom(8R) 1.Min:15/12 Cal.Row 2.Min:Plank 3.Min:8 Single Kb Front Rack Squat(Rıght Arm)+8 Single Kb Front Rack Squat(Left Arm)(24kg-12kg) 4.Min:25/15 Sit-Up
Core Strength&Control/Skill 4 Round 20 Sn Hollow Hold Rack Rest:20 Sn 20 Sn:Pull Up Skill – Kipping Swing Rest:20 Sn 20 Sn:Superman Hold Posıtıon Rest:20 Sn -Then- Strength&Condıtıonıng 5 Round For Time: 21 Burpee 15 Dead Lift(50kg-35kg) 9 Thruster(50kg-35kg) Cap time:27 Min
Strength&Condıtıonıng 10 Min Emom 12 Wall-Ball(9kg-6kg) -Then- 10 Min Emom 10-8 Cal. Row -Then- 10 Min Emom 8-6 Paralel Bar Dips
Strength&Accesory Every 2 Min for 10 Min(5R) 10 Single Arm KB Front Rack Back Lunge(Rıght Arm /Rıght Leg) 10 Single Arm Kb Front Rack Back Lunge(Left Arm/Left Leg) -Then- MetCon 7 Round For Time 20 Sit-Up 15 Kb Swings(24kg-12kg) 12 Toes-To-Bar
Oly. Every 2 Min for 10 Min(5R) 8 Power Clean (%65) -Then- Strength Every 2 Min for 10 Min(5R) 8 Front Squat(%65) -Then- MetCon 17 Min Amrap 20 Push-Up 35 Air Squat 50 Double-Unders or 50 Single Jumps Rope
Strength&Condıtıonıng 32 Min Emom (8R) 1.Min:15-12 Bent Over Dumbbell Row 2.Min:15-12 Pull-Up 3.Min:15-12 Cal.Row 4.Min:Rest
Core Strength 5 Round 20 Sn:V-Up 20 Sn:Tuck-Ups 40 Sn:Rest -Then- MetCon 21-18-15-12-9-6-3 Power Snatch(40kg-20kg) Overhead Squat(40kg-20kg) Burpee Lateral Jumps Cap time:27 Min
Core Strength 5 Round 20 Sn:Hollow Hold Rock 20 Sn:Hollow Hold Rock Hold 40 Sn:Rest -Then- MetCon 5 Round For Time 10 Push Press(50kg-30kg) 15 Medball Clean(9kg-6kg) 20 HandRelease Push-Ups Cap time:23 Min