Oly. Total 11 Min Emom 1.2.3.4.5.Min 1 Hang Squat Snatch(Work Up To Heavy) 6.Min:Rest 7.8.9.10.11.Min 1 Squat Snatch (Work Up To Heavy) -Then- Strength Every 1:30 Min For 7:30 Min(5R) Front Squat 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) -Then- MetCon 10 Min Emom Odd:50 Double-Unders Or Single Even:10…
MetCon 10 Round 30 Sec:Max Effort Cal.Assault Bike Or Row Rest:1 Min 30 Sec:Max Effort Back Squat(Bw-Bw3/4-Bw/2) Rest:1 Min
MetCon 30 Min Amrap 1-2-3-4-5-6…….Devil Press “Devil Press then do 1 Round Cindy” 5 Pull-Up 10 Push-Ups 15 Air Squat
Strength&Conditioning 6 Round 20 Kb Swings(24kg-12kg) 20 Kb Goblet Squat(24kg-12kg) 10 Single Arm Kb Push-Press(Rıght) 10 Single Arm Kb Push-Press(Left) Cap Time:36 Min
Strength Every 1:30 Min For 12 Min(8R) Front Squat 5-5-3-3-1-1-3-5(%75-%80-%85) -Then- Every 1:30 Min For 12 Min(8R) Bench Press 5-5-3-3-1-1-3-5(%75-%80-%85) -Then- Upper Body Workout For Time: 10-9-8-7-6-5-4-3-2-1 Barbell Biceps Curl Barbell Strıct Shoulder Press Bent Over Barbell Row Cape Time:12 Min
MetCon 6 Round For Time: 15 Burpee 20 Cal.Assault Bike Or Cal.Row 25 Wall Ball(9kg-6kg) Cap Time:36 Min
OLY. 5 Min Emom: 2 Squat Snatches at 70% Rest:2 Min 5 Min Emom: 1 Squat Snatch at 75% Rest:2 Min 5 Min Emom: 1 Squat Snatch at 80% -Then- MetCon 4 Round 15 Thruster(35kg-25kg) 15 Toes-To-Bar Cap time:15 Min
Strength&Conditioning Every 4 Min For 32 Min(8R) 5 Weight Strict Reverse Grip Chın-Ups 5 Weight Paralel Bar Dips 10 Double Kb Gorilla Row 10 Double Kb Front Rack Squat
Oly 10 Min Emom 3 Power Clean(%70) -Then- Strength 10 Min Emom 3 Strict Shoulder Press + 3 Push Press -Then- Every 2:30 Min For 15 Min(6R) 10 Back Squat(%60)
Strength Every 2 Min For 12:00 Min(6R) 10 Rıght Each Arm Kb Thruster 10 Left Each Arm Kb Thruster -Then- Gymnastic Conditioning 50-40-30-20-10 Alternative Prisoner Jumping Lunge(R1/L2) HandRelease Push-Ups Cap time:24 Min