Oly Every 5 Min For 15 Min (3R) 5 Squat Snatch %55 4 Squat Snatch %60 3 Squat Snatch %65 2 Squat Snatch %70 1 Squat Snatch %75 -Then- Strength Every 2 Min For 10 Min(5R) 5 Weight Pull-Ups 10 Z-Press -Then- Core Control&Static Strength 5 Round 25 Sec:Star Plank(R) 20 Sec:Rest 25 Sec:Star Plank(L)…
MetCon 32 Min For Min(8R) 1.Min12 Cal.Row Or Assault Bike 2.Min:12 Burpee No Jump 3.Min:75 Double Unders Or 75 Single Jump Rope 4.Min:Rest
Oly Every 5 Min For 15 Min (3R) 5 Squat Clean %55 4 Squat Clean %60 3 Squat Clean %65 2 Squat Clean %70 1 Squat Clean %75 -Then- Strength Every 1:30 Min For 9 Min(6R) 8 Weight Paralel Bar Dips -Then- Core Strength 5 Round 20 Sec:Hollow Rock 20 Sec:V-Up 20 Sec:V-Up Hold 40…
MetCon 35 Burpee Lateral Jump Over -Direct İnto- 7 Round 7 Toes to Bar 7 Push Press(40Kg-30Kg) 7 Front Squat(40Kg-30Kg) -Direct İnto- 35 Burpee Lateral Jump Over Cap Time:32 Min
MetCon For time: 2000 M Row Or 3 Mil Assault Bike 50 Wall-Ball(9Kg-6Kg) 1500 M Row Or 2,5 Mil Assault Bike 40 Wall-Ball(9Kg-6Kg) 1000 M Row Or 2 Mil Assault Bike 30 Wall-Ball(9Kg-6Kg) Cap Time:35 Min
“Open 21.2” For Time: 10 Dumbbell Snatche(22,5kg-15Kg) 15 Burpee Box Jump-Overs (24″/20″) 20 Dumbbell Snatches 15 Burpee Box Jump-Overs (24″/20″) 30 Dumbbell Snatches 15 Burpee Box Jump-Overs (24″/20″) 40 Dumbbell Snatches 15 Burpee Box Jump-Overs (24″/20″) 50 Dumbbell Snatches 15 Burpee Box Jump-Overs (24″/20″) Open Cap Time:20 Min Box Cap Time:40 Min
Strength Every 2 Min For 10 Min(5R) 8 Single Leg Barbell DeadLift(R) 8 Single Leg Barbell DeadLift(L) -Then- MetCon 20 Min Amrap 40 Double Unders Or 40 Single Jump Rope 10 Push Press(40Kg-25Kg) 5 Bar Muscle-Up Or 5 C2Bar Pull-Up+5 Handreleasa Push-Ups
Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(%80-%75) -Then- MetCon Every 3 Min For 21 Min(7R) 15 Medball-Clean(9Kg-6Kg) 12 Toes to bar 8 M HandStand Walks Or 4 WallClımb
İsometric Strength 4 Round 30 Sec:Single Leg Wall-Sit Hold(R) 30 Sec:Single Leg Wall-Sit Hold(L) 30 Sec:High Plank Singel Arm Hold(R) 30 Sec:High Plank Singel Arm Hold(L) 30 Sec:V-Up Hold 30 Sec:Rest -Then- MetCon 10 Round For Time: 3 Power Snatch(50Kg-40Kg) 3 Burpees Lateral Over Bar 3 Power Clean and Jerks(50Kg-40Kg) 3 Burpees Lateral Over Bar…
Strength Every 1:30 Min For 9 Min(6R) 5 Bench Press(%75) -Then- Functional Strength 15 Min Emom(5R) 1.Min:10 Single Kb Front Rack Bulgarıan Split Squat(R)+10 Single KB Front Rack Bulgarıan Split Squat(L) 2.Min:10 Bench Plank Single Kb Row(R)+10 Bench Plank Single Kb Row(L) 3.Min:Rest -Then- Every 1:30 Min For 7:30 Min(5R) 8 Close Grıp Barbell Curl