Strength Every 1:30 Min For 12 Min(8R) 2 Back Squat(%80) -Then- Every 2 Min For 10 Min(5R) 8 Barbell Behind Neck Rıght Leg Split Squat 8 Barbell Behind Neck Left Leg Split Squat -Then- Every 1:30 Min For 12 Min(8R) 2 Bench Press(%80)
Conditioning 1500 M Row 200 Double-Unders Or 250 Single 100 Cal.Bike 200 Double-Unders 1500 M Row Cap time:34 Min
MetCon For Time: 50-40-30-20-10 Med-Ball Clean(9kg-6kg) Sit-Ups Handrelease Push-Ups Cap time:34 Min
Strength&Conditioning 10 Round For Time: 3 Squat Snatch(60kg-40kg) 5 Push Press(60kg-40kg) 8 Box Jumps(24”20”) Cap time:30 Min
MetCon 30 Min Amrap 20 Cal.Assault Bıke 3 Round 5 Bar Muscle-Up Or 5 C2Bar Pull-Ups 10 Push-Ups 15 Air Squat
Oly. Every 1:30 Min For 12 Min(8R) 2 Squat Clean(%75)+1 Front Squat -Then- MetCon 3 Round 5 Min Amrap 3 Thruster(60kg-40kg) 6 Barbell Burpee Lateral Jump 9 DeadLıfts(60kg-40kg) Rest:2 Min
Core Strength 4 Round 30 Sec:Hollow Hold 30 Sec:Sıde Plank(R) 30 Sec:Sıde Plank(L) 1 Min:Rest -Then- Strength For Time 10-9-8-7-6-5-4-3-2-1 DeadLift(%70) Bench Press(%70) Cap time:20 Min -Then- Accessory Workout 4 Round 21 Part Barbell Curl “Rest as needed between the rounds”
Strength 10 Emom 3 Back Squat(%65-%60) -Then- Every 1:30 Min For 7:30 Min(5R) 8 Barbell Front Rack Rıght Each Leg Reverse Lunge 8 Barbell Front Rack Left Each Leg Reverse Lunge -Then- Every 2:15 Min For 13:30 Min(6R) 8 Dumbbell Fly+8 Bent Over Dumbell Rear Lateral Raises+ 8 Weight Pull-Ups
Isometric Strength 5 Round 25 Sec:Single Leg Split Squat Hold(R) 5 Sec:Rest 25 Sec:Single Leg Split Squat Hold(L) 5 Sec:Rest -Then- 5 Round 30 Sec:Single Arm Push-Ups Hold(R) 30 Sec:Single Arm Push-Ups Hold(L) 30 Sec:Rest -Then- Conditioning 50 Cal. Max Effort Row Or Cal Assault Bike Rest:4 Min 40 Cal Row Rest:3 Min 30 Cal.Row…
Oly 5 Min Emom 3 Squat Snatch(%60) Rest:1 Min 5 Min Emom 2 Squat Snatch(%65) Rest:1 Min 5 Min Emom 1 Squat Snatch(%70) -Then- Gymnastıc Conditioning 4 Rounds for time: 20 Burpees 20 Toes to Bar Cap time:16 Min
