Strength&Conditioning 21 Min Emom(7R) 1.Min: 8 Bench Press(%60-%55)+9 Double Kb Gorilla Row 2.Min: 8 Single Kettlebell Squat Clean +9 KB Swings 3.Min:Rest -Then- Accessory Workout Every 2 Min For 10 Min(5R) 10 Lying Barbell French Tri Ext 15 Single Ring Row
Strength&Conditioning For Time: 3-6-9-12-9-6-3 reps Clean and Jerk(60Kg-40Kg) Front Squat(60Kg-40Kg) Strict Pull-Ups Cap Time:23 Min -Then- Gymnastic&Core Strength For time: 21-18-15-12-9-6-3 Toes-To-Bar Alternatif V-Up(R1-L2) Cap Time:13 Min
Multi-Strength Every 6 Min For 30 Min(5R) 15 Glute Bridge Dumbbell Floor Press 10 Ring Dips Or Parallel Bar Dips 75 D.U Or 75 Singel Jump Rope 15 Dumbbell Front Squat 10 Dumbbell Farmer Carry Front Lunge(R1-L2) 75 D.U Or 75 Singel Jump Rope -Then- 6 Min Emom 12 Alternatif Dumbbell Supinated Curl (R1-L2)
Strength&Conditioning For Time: 10 Round For Time: 3 Squat Snatch(60Kg-50Kg) 6 Bar Muscle-Ups Or 7 C2Bar Pull-Ups 9 Barbell Lateral Burpee Cap Time:34 Min
MetCon 24 Min Emom(8R) 1.Min:10 Dead Lift(%65)+10 Box Jumps(24”-20”) 2.Min:18/15 Handrelease Push-Ups 3.Min:Rest -Then- Core Strength Every 2:15 Min For 11:15 Min(5R) 15 Hollow Rock 12 V-Up 10 Sec:Hollow Hold
MetCon 5 Round For Time: 400 M Run 20 Dumbbell Push Press
Strength Every 1:30 Min For 10:30 Min (7R) 3 Back Squat(%75-%70) -Then- MetCon Every 1:30 Min For 12 Min(8R) 5 Power Clean(%60) 10 Wall-Ball(9Kg-6Kg)
Multi-Strength Every 4 Min For 16 Min(4R) 8 Half Kneeling Single Arm Kettlebell Strict Presses (Rıght Each Arm) 8 Half Kneeling Single Arm Kettlebell Strict Presses (Left Each Arm) 10 M Hand Stand Walks Or 3 Wall Clımber :20 Sec:Belly To Wall Handstand Hold -Then- MetCon 10 Round For Time 10 Toes-To-Bar 10 Burpee 20…
MetCon 4 Rounds 4 Min Aktif Recovery Assault Bike(50/60Rpm) Or Row(2:15/2:30 Pace) 3 Rounds 50 Double Under Or 70 Single Jump Rope 25 Kb Goblet Squat(20Kg-12Kg) *1 Round is Bike and then 3 Rounds of Double Under and Squats. Cap Time:40 Min “Scaling” 4 Rounds 4 Min Aktif Recovery Assault Bike(50-60 Rpm Or Row (2:15-2:30…
Strength Every 1:30 Min For 10:30 Min (7R) 3 Front Squat(%80-%75) -Then- Upper Body Strength Every 2:45 Min For 13:45 Min(5R) 15 Barbell Floor Press 12 Barbell Reverse Grip Bent Over Row 10 Weight Paralel Bar Dips -Then- Every 1:30 Min For 7:30 Min (5R) 8 Barbell Curl