Strength Every 1:45 Min For 14 Min(8R) Back Squat 8-6-4-2-2-4-6-8(%70-%75-%80-%85) -Then- Upper Body Strength Every 2:15 Min For 13:30 Min(6R) 10 Z Press 10 Rever Grip Strict Pull-Ups -Then- Every 1:30 Min For 7:30 Min(5R) 10 Barbell Floor French Press
MetCon 21 Min Emom(7R) 1.Min:3 Squat Snatch(%70) 2.Min:15 Ring Dips Or Paralell Bar Dips 3.Min:Rest -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 15 Sec:Reverse Grip Chin-Up Hold 20 Weighted Plate L Crunch 30 Plate Russian Twist(R1-L2)
Conditioning 40 Min Emom 1.Min:12/10 Cal.Assault Bike 2.Min:Rest 3.Min:15/12 Cal.Row 4.Min:Rest
MetCon 21 Min Emom(7R) 1.Min:3 Squat Clean(%70) 2.Min:15 C2Bar Pull-Up 3.Min:Rest -Then- İsometric Strength 4 Round 20 Sec:Bird Dog Hold Rıght Arm/Left Leg 20 Sec:Bird Dog Hold Left Arm/Rıght Leg 20 Sec:High Plank Rıght Knee Up Hold 20 Sec:High Plank Left Knee Up Hold 40 Sec:Rest
Multi-Strength 32 Min Emom(8R) 1.Min:10 Bench Press(%60)+ 10 Dumbbell Farmers Caary Walking Lunge(R1-L2) 2.Min:Rest 3.Min:10 Bent-Over Dumbbell Row+ 10 Dumbell Goblet Squat Jumps 4.Min:Rest
MetCon 5 Round For Time: 20 Dumbbell Power Snatch(R1-L2)(22,5Kg-12,5Kg) 20 Burpee
Multi-Strength Every 3 Min 18 Min(6R) 10 Floor Press 10 Handrelease Push-Up 10 Bent Over Row 10 Ring Row -Then- Core Strength 5 Round 1 Min:Plank 1 Min:Rest
MetCon 30 Min Emom(10R) 1.Min:10 Deadlift(%65-%60) 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:Rest
Conditioning Two Person Team 5 Round For Time 50 Cal .Row 400 M Run 30 Burpee Box Jump Over(24″-20″ Cap Time:35 Min
Oly. 10 Min Emom 3 Power Snatch(%70) -Then- Strength Every 1:30 Min For 13:30 Min(9R) Front Squat 1.2.3.Round:3 rep(%80) 4.5.6.Round:2 rep(%85) 7.8.9.Round:1 rep (%90-%95) -Then- Gymnastic Conditioning Every 1:30 Min For 15 Min(10R) 15-12 Toes-To-Bar