MetCon Every 3 Min For 15 Min(5R) 3 Wall Walks 12 Dumbbell Snatches(R1-L2)(22,5Kg-15Kg) 15 Box Jump Overs (24″-20″) -Then- Core Strength Every 3 Min For 15 Min(5R) 10 Single Dumbbell Hollow Rock 15 Toes-To-Bar 20 Ring Mountain Climber(R1-L2)
Strength Every 1:30 Min for 9 Min(6R) Back Squat %80 5 Reps %85 2 Reps %80 5 Reps %90 2 Reps %80 5 Reps %95 2 Reps -Then- MetCon 21 Min Emom(7R) 1.Min:4 Power Clean(%70) 2.Min:12 Wall Ball(9kg-6Kg) 3.Min: 50 D.U Or 50 Singel Jump Rope
MetCon 35 Min Emom(7R) 1.Min: 12 Cal.Row 2.Min: 25 Air Squat 3.Min: 12 Burpees 4.Min: 12 Dumbbell Clean and Jerks 5.Min: Rest
İsometric Strength 3 Round 20 Sec:Front Squat Hold 20 Sec:Rest 20 Sec:Bottom Push-Up Hold 20 Sec:Rest 20 Sec:Floor L-Sit Hold 20 Sec:Rest Strength&Conditioning For Time: 1-5-9 Squat Clean(70Kg-50Kg) 2-6-10 Wall-Clımber 3-7-11 Front Squat(70Kg-50Kg) 4-8-12 Strict C2Bar Pull-Ups Cap Time:25 Min
Strength&Conditioning Kettlebell Day Every 2:30 Min For 12:30 Min(5R) 10 Double Kettlebell Press 12 Step Kb Front-Rack Reverse Lunge(R1-L2) -Then- Every 2:30 Min For 12:30 Min(5R) 15 Rear -Foot Elevated Split Jump(R) 15 Rear -Foot Elevated Split Jump(L) 8 Bench Supported Single Arm Kettlebell(R) 8 Bench Supported Single Arm Kettlebell Row(L) -Then- Every 2:30 Min…
MetCon Two Person Team 175 Cal.Row Second Person High Plank Hold 175 Cal.Assault Bike Second Person Wall-Sit Hold Cap Time:30 Min
İsometric Strength 3 Round 20 Sec:Overhead Squat Hold(20Kg-15Kg) 20 Sec:Rest 20 Sec:Barbell Hollow Hold 20 Sec:Rest 20 Sec:Chin-Up Hold 20 Sec:Rest Strength&Conditioning For Time: 1-5-9 Squat Snatches(60Kg-40Kg) 2-6-10 Ring Muscle-Up Or Bar Muscle-Ups 3-7-11 Overhead Squat(60Kg-40Kg) 4-8-12 Strict Handstand Push-Ups Or Kipping HandStand Push-Ups Cap Time:25 Min “Scaling” 2-6-10 C2Bar Pull-Ups +Push-Ups 4-8-12 Pike Push-Ups…
Strength&Conditioning For Time: 1-2-3-4-5-6-7-8-9-10 Toes to Bar 10-9-8-7-6-5-4-3-2-1 Deadlifts(100Kg-70Kg) -İnmediately After- 5 Round 15 Burpees No Jump 20 Wall-Ball(9Kg-6Kg) Cap Time:34 Min
MetCon 28 Min Emom(7R) 1.Min:8 Double Dumbbell Clean&Jerks+8 Double Dumbbell Front Rack Squat 2.Min:10 Toes-To-Bar+10 V-Up 3.Min:12 Handrelease Push-Ups 4.Min:Rest
Oly. Every 1:30min. for 10:30 Min 1.R:3 Squat Clean %75 2.R:2 Squat Clean %80 3.R:1 Squat Clean %85 4.R:1 Squat Clean %90 5.R:1 Squat Clean %85 6.R:2 Squat Clean %80 7.R:3 Squat Clean %75 -Then- Strength Every 1:30min. for 10:30 Min 1.R:8 Bench Press%70 2.R:5 Bench Press%80 3.R:3 Bech Press %85 4.R:1 Bench Press %90…