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
MetCon 50-40-30-20-10 Kb Swings(24kg-16kg) 150-130-110-90-70 or 200-180-160-140-120 Double-Unders Or Single Jump rope 50-40-30-20-10 HandRelease Push-Ups Cap time:34 Min
Oly. Every 2 Min For 12 Min(6R) Squat Clean 2-4-6-8-10-12(%75-%70-%65-%60-%55-%50) -Then- Strength Every 2 Min For 12 Min(6R) Bench Press 2-4-6-8-10-12(%75-%70-%65-%60-%55-%50) -Then- Isometric Workout 4 Round 45 Sec:Wall Squat Hold 45 Sec:Bottom Push-Ups Hold 45 Sec:Rest
Strength&Conditioning 14 Min Emom Odd: 5 Dead Lift(%70) Even:5 Weight Reverse Grıp Chın-Ups -Then- Strength Every 1:30 Min For 10:30 Min(7R) 5 Front Squat(%70)
MetCon For time: 50-40-30-20-10 Wall-Ball(9kg-6kg) Burpee Cap time:34 Min
Conditioning 5 Round 5 Min Amrap 12 Dumbbell Alternative Jumping Lunge(R1-L2) 10 Dumbbell Deficit Push-Ups 8 Cal.Assault Bike Rest:2,5 Min
Oly. Every 1:30 Min For 15 Min(10R) 2 Squat Snatch (%75) -Then- Strength Every 1:30 Min For 10:30 Min(7R) 2 Back Squat(%75)
MetCon 4 Rounds 15 Toes to Bar 15 Dumbbell Power Snatch (R1-L2) Directly Into… 5 Round 10 Overhead Single Dumbbell Rıght Arm Front Lunge(R1-L2) 10 Overhead Single Dumbbell Left Arm Front Lunge(R1-L2) 10 Strict Pull-Ups Cap Time:30 Min