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…
MetCon Every 3 Min For 15 Min(5R) 10 Cal.Assault Bike 10 C2 Bar Pull-Ups 10 Dumbbell Power Snatch(R1-L2)(22,5Kg-12,5kg) 3 Min:Rest Every 3 Min For 15 Min(5R) 12 Cal.Row 12 Kettlebell Diomand Push-Ups 12 Kettlebell Jump Squat(20Kg-16Kg)
Barbell Conditioning Two Person Team I Go You Go 5 Round 5 Min Amrap 5 DeadLift(60Kg-40Kg) 3 Hang Power Clean(60Kg-40Kg) 2 Front Squat(60Kg-40Kg) 1 Shoulder The Overhead (60Kg-40Kg) Rest:2 Min
Strength Every 1:30 Min For 12 Min(8R) Back Squat 4-3-2-1-1-2-3-4(%75-80-%85-%90-%90-%85-%80-%75) -Then- MetCon For Time: 45 Wallballs 9 / 6 kg 30 Toes to Bar 15 Burpee Box Jump Overs (30″/24″/20″) 30 Wallballs 20 Toes to Bar 10 Burpee Box Jump Overs 15 Wallballs 10 Toes to Bar 5 Burpee Box Jump Overs Cap Time:23 Min
OLY. Every 1:30min. for 10:30 Min 1.R:3 Squat Snatch %75 2.R:2 Squat Snatch %80 3.R:1 Squat Snatch %85 4.R:1 Squat Snatch %90 5.R:1 Squat Snatch %85 6.R:2 Squat Snatch %80 7.R:3 Squat Snatch %75 -Then- Multi-Strength Every 1:45 Min For 8:45 Min(5R) 5 Overhead Squat(%60) 10 Ring Dips Or Paralell Bar Dips -Then- Every 1:45…