Strength Every 1:30 Min For 12 Min(8R) Front Squat 1.2.Round:4 rep(%80) 3.4.Round:3 rep(%85) 5.6.Round:2 rep (%90) 7.8.Round:1 rep(%95) -Then- Strength&Conditioning Every 2:30 Min For 20 Min(8R) 5 Dead Lift(%70)+4 Bar Muscle-Up+3 Wall-Climber
MetCon 3 Round For Time 800 M Run 50 Wall Ball(9Kg-6Kg) 30 Toes To Bar
Strength&Conditioning 24 Min Emom(8R) 1.Min:10 Cal.Assault Bike 2.Min:10 Alternating Single Arm Dumbbell Press+10 Tall Kneeling Alternating Dumbbell Curls(R1-L2) 3.Min:Rest -Then- Core Strength 30 Sec:Dumbbell Crush Grip Hollow Hold 45 Sec:Rest
MetCon 5 Round For Time 16 Steps Kb Front-Rack Walking Lunge(R1-L2) 25 Pull-Ups Cap Time:35 Min
Conditioning 1.Every 3:30 Min For 17:30 (5R) 400 M Run 50 Double Unders Or Single Jump Rope 2.Every 3:30 Min For 17:30 (5R) 500 M Row 50 Double Unders Or Single Jump Rope
Oly. 10 Min Emom 3 Power Clean(%75) -Then- Strength Every 2 Min For 14 minutes (7R) Front Squat 1.Round:5 rep (%75) 2.Round:4 rep(%80) 3.Round:3 rep(%85) 4.5.Round:2 rep (%90) 6.7.Round:1 rep(%95) -Then- Core Strength Every 2:30 Min For 10 Min(4R) 30 Sec:Hollow Hold 1 Min: Elbow Plank
Oly. Every 1:30 Min For 12:00 Min(8R) 2 Squat Snatch+1 Overhead Snatch(Work-Up To Heavy) -Then- Every 2 Min For 10 Min(5R) 10 Split Squat Hold With Ladmine Press(R) 10 Split Squat Hold With Ladmine Press(L) -Then- İsometric Strength 4 Round 30 Sec:Ring Dips Hold Or Bottom Push-Ups Hold 30 Sec:Rest 30 Sec:Plate Wall Sit Hold…
Strength Every 2 Min,for 14 minutes (7R) Back Squat 1.Round:5 rep (%75) 2.Round:4 rep(%80) 3.Round:3 rep(%85) 4.5.Round:2 rep (%90) 6.7.Round:1 rep(%95) -Then- MetCon Every 5 Minutes for 20 Min(4R) 10 Bar Muscle Ups Or 10 C2Bar Pull-Ups+10 Push-Ups 15 Burpee No Jump 20 Box Jump(24″-20″)
MetCon 5 Round For Time: 800 M Run 10 Single Arm Kb Front Rack Squat(R) 10 Singel Arm Kb Front Rack Squat(L)
MetCon 6 Round total Reps 1 Min: Max Effort Kb Swings(24Kg-16Kg) 1 Min: Max Effort Double-Unders Or Singel Jump Rope 1 Min: Max Effort Burpee 1 Min: Rest