Oly. 10 Min Emom 1 Hang Squat Clean + 1 Squat Clean(%65-%60) -Then- Strength Every 3 Min For 15 Min(5R) 10 Bench Prees(%60) 10 Bulgarian Dumbell Split Squat(R) 10 Bulgarian Dumbell Split Squat(L) -Then- Core Strength Every 1:30 Min For 9 Min(6R) 20 Sec:Dual Dumbbell Hollow Hold 15 Sec:Pull-Up Bar Hanging L-Sit Hold
MetCon Two Person Team For Time 100 Wall-Ball(9Kg-6Kg) 100 Kettlebell Swings(24Kg-16Kg) 100 Burpee 75 Wall-Ball(9Kg-6Kg) 75 Kettlebell Swings (24Kg-16Kg) 75 Burpee 50 Wall-Ball(9Kg-6Kg) 50 Kettlebell Swings(24Kg-16Kg) 50 Burpee Cap Time:35 Min
MetCon 40 Min Emom(8R) 1.Min:15-12 Cal Row 2.Min:12-10 Cal Assault Bike 3.Min:50 Double-Under Or 50 Single 4.Min:15-12 Toes-To-Bar 5.Min: Rest
Oly. 10 Min Emom 1 Hang Squat Snatch + 1 Squat Snatch -Then- Strength Every 1:45 Min For 10:30 Min(6R) 4 Reps Tempo Back Squat 5 Sec:Down 2 Sec:Pause X:Up -Then- Every 2 Min For 10 Min (5R) 12 Reverse Grip Barbell Row 12 Glute Bridge Barbell Floor Press
Multi-Strength Every 6 Min For 30 Min(5R) 9 Bench Press(%60) 12 Hand-Release Push-Ups 15 Sec:Half Push-Ups Hold 18 Steps Double Kettlebell Farmer Caary Walking Lunge(R1-L2) 21 Jumping Lunge(R1-L2) 24 Sec:Copanhagen Plank(R) 24 Sec:Copanhagen Plank(L)
Gymnastic&Accessory Workout 4 Round 30 Sec:Ring Mountain Climber 20 Sec:Rest 30 Sec:Wall Sit March(R1-L2) 20 Sec:Rest 30 Sec:Toes-To-Bar 20 Sec:Rest -Then- Row &Assault Bike Conditioning 4 Min: Row at Moderate Pace(2:00-2:15) 4 Min: Assault Bike at Moderate Pace (50/60 RPM) -Rest:2 Min- 3 Min: Row at Hard Pace(1:50 -1:55) 3 Min: Assault Bike at Hard…
Oly. 10 Min Emom 1 Squat Snatch+1 Overhead Squat -Then- Multi-Strength Every 4:30 Min For 22:30 Min(5R) 6 Back Squat(%70) 9 Tall Kneeling Dumbbell Arnold Press 12 Bent Over Dumbbell Row 15 Dumbbell Deficit Push-Up 20 Sec: Dual Dumbbell Hollow Hold
MetCon Two Person Team I go you go 75 Cal Row 75 Box Jump Over(24″-20′) 75 Alternatif Power Snatch 50 Cal Row 50 Box Jump Over 50 Alternatif Power Snatch 35 Cal Row 35 Box Jump Over 35 Alternatif Power Snatch 20 Cal Row 20 Box Jump Over 20 Alternatif Power Snatch Cap Time:38 Min
MetCon For Time 24-21-18-15-12-9-6-3 Wall-Ball(9Kg-6Kg) C2Bar Pull-Ups Kb Swings(24Kg-16Kg) Burpee Cap Time:35 Min
PAZARTESİ Every 1:30 Min For 13:30 Min(9R) 1.R:5 Squat Clean(%60) 2.R:4 Squat Clean(%65) 3.R:3 Squat Clean(%70) 4.R:2 Squat Clean(%75) 5.R:1 Squat Clean(%80) 6.R:2 Squat Clean(%75) 7.R:3 Squat Clean(%70) 8.R.4 Squat Clean(%65) 9.R.5 Squat Clean(%60) -Then- MetCon 16 Min Emom(8R) 1.R:9 Thrusters(35Kg-25Kg)+ 21 Double Unders or Single Jump Rope 2.Min:Rest 2.R:9 Thrusters(35Kg-25Kg)+ 21 Double Unders or…