Core Strength&Control 5 Round 30 Sn:Hollow Hold Posıtıon 30 Sn:Superman Hold Posıtıon 1 Min:Plank 1 Min:Rest -Then- Strength&Condıtıonıng For Time: 27-24-21-18-15-12 Double Dumbbell Power Snatch Burpee Box Jumps Over(24”-20”) Cap Time:25 Min
Strength Every 2 Min For 12 Min(6R) Front Squat 10-10-5-5-3-3(%60-%70-%80) -Then- Strength&Condıtıonıng 16 Min Emom Odd:12-10 Pull-Up Even:5 Power Clean(%65)
Şehit Sat Komando Hüseyin Bulut 5 Round 25 Push -Up 4 Dead Lift(%75) 20 Cal.Assault Bike 19 Toes To Bar
MetCon 5 Round For Time: 30 Kb Swing(24kg-16kg) 30 Hollow Hold Rock 30 Wall Ball(9kg-6kg) Cap time:35 Min
Strength&Condıtıonıng 30 Min Emom(10R) 1.Min:11 Back Squat(%50) 2.Min:11 Dumbbell Push Press+11 Burpee 3.Min: Rest
MetCon 5 Round 3 Min Amrap 7 Box Jump+5 Hang Power Clean(60kg-40kg)/(24”20”) Rest:1:30 Min
MetCon 5 Round For time: 400 M Run 10 Dumbbell Power Snatch(Rıght each arm) 10 Single Dumbbell Push Press(Rıght each arm) 10 Dumbbell Power Snatch(Left each arm) 10 Single Dumbbell Push Press((Left each arm)
Core Strength&Control 4 Round 30 Sn: Kb Russıan Twist 30 Sn: Hollow Hold Rock 1 Min:Rest -Then- Condıtıonıng 5 Round Total reps 1 Min:Max Burpee 1 Min:Rest 1 Min:Wall-Ball(9kg-6kg) 1 Min:Rest 1 Min:Max Kb Swing(24kg-16kg) 1 Min:Rest
Strength&Condıtıonıng 8 Round 1 Min:2 Round Cındy (5 Pull-Up+10 Push-Up+15 Squat) 45 Sn:Rest 1 Min:5 Power Snatch+5 Overhaed Squat(50kg-25kg) 45 Sn:Rest
Oly. Every 45 Sn For 6 Min(8R) 4 Dead Lift+3 Hang Power Clean+2 Front Squat(60kg-40kg) -Then- MetCon 20 Min Amrap 5 Push Press(60kg-40kg) 10 Barbell Behind Neck Reverse Lunge(60kg-40kg)Rıght 1/Left 2 15 Toes-To-Bar