Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(%75) -Then- Every 1:30 Min For 10:30 Min (7R) 5 Strict Barbell Shoulder Press -Then- Every 1:30 Min For 10:30 Min(7R) 3 Weight Pull-Up -Then- Isometric Core Strength 4 Round 30 Sec:Hollow Hold 1 Min:Rest
MetCon 5 Round Station 1 Every 4 Min For 15 Cal.Row 12 Burpee Lateral Jump Row 8 Toes-To-Bar Station 2 Every 4 Min For 15 Wall-Ball(9Kg-6Kg) 12 Kb Swings(24Kg-16Kg) 8 Single Arm Kb Suitcase Split Squat (R) 8 Singel Arm Kb Suitcase Split Squat (L)
PAZARTESİ Strength&Conditionig 21 Min Emom(7R) 1.Min:3 Squat Clean(%70) 2.Min:3 Ring Muscle Up+2 Wall-Walks 3.Min:Rest Scale:5 C2Bar+2 Wall-Walks -Then- Isometric Strength 4 Round 20 Sec:Single Leg Elbow Plank(R) 20 Sec:Single Leg Elbow Plank(L) 20 Sec:Single Arm Hıgh Plank(R) 20Sec:Single Arm Hıgh Plank(L) 40 Sec:Rest
MetCon For Time: 5 Round 10 Sumo DeadLift Hıgh Pull(40Kg-30Kg) 12 Front Squat(40Kg-30Kg) 15 Cal.Row 18 Toes To Bar
Metcon 32 Min Emom 1.Mİin:15 Cal.Assault Bike 2.Min:15 Burpee 3.Min:Rest
Metcon 15 Min Amrap 15 Handrelease Push -Ups 10 Behind Neck Barbell Reverse Lunge(R1-L2) 3 Min Rest 15 Min Amrap For Time: 10 Box Jump (24”-20” ) 15 Wall Ball (9Kg-6Kg
MetCon Two Person Team 150 Cal.Row (Partner Single Dumbell Overhead Hold) 150 Medball Clean(9Kg-6Kg) 150 Dumbell Power Snatch(R1-L2) 150 Senkronize Sit-Up Cap Time: 38 Min