Multi-Strength 24 Min Emom(6R) 1.Min:10 Back Squat(%65-%60) 2.Min:10 Bent-Over Dumbbell Row+10 Dumbell Press 3.Min: 10 Tall Kneeling Alt Dumbbell Curl(R1-L2)+10 L-Seat Dumbbell Overhead Extension Or Standing Dumb Overhead Ext 4.Min:Rest -Then- Core Strength&Control Every 2:15 Min For 11:15 Min(5R) 15 Sec:Hanging L Sit Hold 10 Hollow Rock 15 Sec:Hollow Hold
MetCon 5 Round For Time: 20 Wall-Ball(9Kg-6Kg) 20 Kb Swings(24Kg-16Kg) 20 Burpee
Conditioning Every 6 Min For 36 Min(6R) 400 M Run 15 Cal.Assault Bike 75 Double Unders Or Single Jump Rope
Multi-Strength 32 Min Emom(8R) 1.Min:10 Weighted Paralell Bar Dips + 10 Step Double Kb Front-Rack Walking Lunge(R1-L2) 2.Min:Rest 3.Min:10 Double Kb Gorilla Row (R1-L2)+ 10 Single Kb Sumo Squat Jump 4.Min:Rest
Oly. Every 1:30 Min For 10:30 Min(7R) 3 Squat Snatch(%65) -Then- Strength&Conditioning Every 3:30 Min For 17:30 Min(5R) 10 Overhead Squat (50 Kg-30Kg) 10 Bar Muscle Ups Or 10 C2Bar Pull-Ups+10 Push-Ups -Then- İsometric Strength Every 2 Min For 8 Min(4R) 30 Sec:Half Push-Ups Hold 1 Min:Wall-Sit Hold
Two Person Team Conditioning 5 Round For Time 500 M Row 50 Kb Swing(24Kg-16Kg) 35 Burpee Lateral Jump Over Cap Tıme:35 Min
Strength Every 1:45 Min For 14 Min(8R) Front Squat 8-6-4-2-2-4-6-8(%70-%75-%80-%85) -Then- Every 1:45 Min For 14 Min(8R) Bench Press 8-6-4-2-2-4-6-8-(%70-%75-%80-%85) -Then- İsometric Strength 4 Round 30 Sec:Copanhagen Plank(R) 40 Sec:Rest 30 Sec:Copanhagen Plank(L) 40 Sec:Rest
Oly 10 Min Emom 3 Clean&Jerks(%70-%65) -Then- Every 2:30 Min For 12:30 Min(5R) 8 Back Rack Drop Lunge To Knee Lift(R) 8 Back Rack Drop Lunge To Knee Lift(L) -Then- Core Strength&Gymnastic Every 2:30 Min For 12:30 Min(5R) 10 Toes-To-Bar 10 Hollow Rock 20 Sec:Hollow Hold
MetCon 5 Round For Time 20 Dumbell Power Snatch 18 Hand-Release Push-Ups 15 Toes-To-Bar
MetCon 5 Round For Time: 400 M Run 30 Burpee 30 Sit-Ups