Multi-Strength Every 3:30 Min For 17:30 Min(5R) 8 Double Dumbbell Dumbbell Bulgarian Split Squat(R) 8 Double Dumbbell Dumbbell Bulgarian Split Squat(L) 15 Sec: Copanhagen Plank(R) 15 Sec: Copanhagen Plank(L) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Alternating Dumbell Bench Press(R1-L2) 10 Alternating Dumbbell Bent Over Row(R1-L2)
Oly. Every 1:30 Min For 12:00 Min(8R) 2 Squat Clean+1 Front Squat(Work-Up To Heavy) -Then- Strength Every 1:30 Min For 9 Min(6R) 5 Weight Pull -Up(Work up to heavy) -Then- Every 1:30 Min For 9 Min(6R) 5 Weight Ring Dips Or Paralel Bar Dips(Work up to heavy)
Two Person Team MetCon 5 Rounds 1000 M Row 50 Wall-Ball(9Kg-6Kg) 30 Cal Assault Bike Cap Time:40 Min
İsometric Gymnastic Strength 5 Round 30 Sec:Bottom Ring Push-Up Hold 30 Sec:Rest 30 Sec:HandStand Hold 30 Sec:Rest -Then- MetCon 18 Min Amrap 8 Toes to Bar 8 Deadlifts 75 Kg/50 kg 8 Bar-Facing Burpees
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat(Work up to heavy) -Then- Every 1:30 Min For 9 Min(6R) 5 Push Press(Work up to heavy) -Then- Conditioning 21 Min Emom(7R) 1.Min:200 M Run 2.Min:2 Round “Cındy(5 Pull-Up+10 Push-Up+15 Air Squat) 3.Min:Rest
Barbell Conditioning 10 Round For Time: 7 Sumo Deadlift Lift High Pull(45Kg-35Kg) 7 Hang Power Clean(45Kg-35Kg) 7 Push-Press(45Kg-35Kg)
MetCon 6 Round For Time: 400 M Run 500 M Row 15 Cal.Assault Bike
MetCon 32 Min Emom 1.Min:5 Power Snatch(%60) 2.Min:10 Burpee Lateral Jump Over 3.Min:15 Wall-Ball(9Kg-6Kg) 4.Min:Rest
MetCon 6 Round For Time: 400 M Run 15 Back Squat No Rack(60Kg-50Kg) Cap Time:34 Min
Oly. 10 Min Emom 2 Squat Clean(%60) -Then- MetCon 5 Round For Time: 20 Kb Swing(24Kg-16Kg) 20 Handrelease Push-Ups Cap Time:25 Min