Oly. Every 5 Min For 15 Min(3R) 5 Squat Snatch(%70 3 Squat Snatch(%75) 1 Squat Snatch(%80) -Then- Multi-Strength Every 3:30 Min For 17:30 Min(5R) 15 Glute Bridge Barbell Floor Press 30 Sec:Ring Push-Ups Hold 15 Reverse Grip Bent Over Barbell Row 30 Sec:Superman Hold
Conditioning 40 Min Emom (10R) 1.Min:10/8/6 Burpee Box Jump (24”-20”) 2.Min:12/10/8 Cal.Assault Bike 3.Min:12/10/8 Cal.Row 4.Min: Rest
Strength Every 3 Min For 12 Min(4R) 12 Alternating Kettlebell Press(R1-L2) 24 Single Kettlebell Bent Over Rows (12 Rıght Arm-12 Left Arm) 15/10 Banded Face Pulls -Then- MetCon 5 Rounds For Time: 15 Toes to Bar 12 Double Kb Front Rack Squat(24kg-16Kg) 75 Double-Unders Or 75 Singel Jump Rope Cap Time:20 Min
Strength Back Squat Every 1:45 Min For 15 Min(10R) 9-7-5-3-1-1-3-5-7-9(%65-%70-%75-%80-%85) -Then- MetCon For Time: 9-7-5-3-1-3-5-7-9 Hang Power Clean(60Kg-45Kg) Ring Muscle-Up Or C2Bar Pull-Up +Push-Ups Cap Time:18 Min
Conditioning Every 12 Min For 36 Min(3R) 25 Cal.Assault Bike 20 No Jump Burpee 25 Cal. Row 20 No Jump Burpee
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