Oly. 10 Min Emom 1 Squat Clean+1 Front Squat(Rpe4-6) -Then- Multi Strength Every 3:30 Min For 17:30 Min(5R) 5 Strict C2Bar Pull-Up 10 Reverse Grip Bent Over Barbell Row 15 HandRelease Push-Ups 20 Sec:Half Push-Up Hold -Then- Core Strength Every 2 Min For 10 Min (5R) 8 Barbel Turkish Sit-Up 25 Sec:Hollow Hold
For Time MetCon For Time: 21-18-15-12-9-6-6-9-12-15-18-21 MedBall Clean(9Kg-6Kg) Hand Release Push-Up Bent Over Dumbell Row(22,5×22,5Kg)
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat(Rpe4-6) -Then- 10 Min Emom 5 DeadLift(Rpe 4-6) -Then- Every 2 Min For 12 Min (6R) 5 Weight Supinated Grip Pull-Up 5 Weight Paralel Bar Dips
MetCon 35 Min Emom(7R) 1.Min:12/10 Cal Assault Bike 2.Min:12 No Jump Burpee 3.Min: 50 Double-Unders Or 75 Single 4.Min: 8 Toes-To-Bar + 20 Sec: Hollow Hold 5.Min:Rest
Strength 10 Min Emom 2 Front Squat(Rpe4-6) -Then- Every 1:30 Min For 7:30 Min(5R) 12 Barbell Behind Neck Revese Lunge(R1-L2) -Then- Every 2 Min 10 Min (5R) 10 Strict Barbell Press 10 Dumbell Supinated Curl -Then- Every 2 Min For 10 Min(5R) 10 Barbell Front Raise 10 Bent Over Dumbell Rear Lateral Raise
MetCon 30 Min Emom(6R) 1.Min:250 M Row 2.Min:20 Sit-Up 3.Min:150 M Shuttle Run(15M-15M) 4.Min:1 Plank 5.Min: Rest
Oly 10 Min Emom 2 Squat Snatch (Rpe 4-6) -Then- Strength 10 Min Emom 2 Back Squat(Rpe4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 12 Floor Press 12 Strict Pull-Up
Strength&Conditioning 24 Min Emom (6R) 1.Mim:10 DeadLift(%60) 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:30 Sec:Barbell Sıde To Sıde High Knees 4.Min:Rest -Then- Isometric Strength 3 Round 20 Sec:Single Leg Elbow Plank(R) 20 Sec:Singel Leg Elbow Plank(L) 40 Sec:Rest -Then- 3 Round 20 Sec:Star Plank(R) 20 Sec:Star Plank(L) 40 Sec:Rest
Isometric Strength 4 Round 20 Sec:Split Squat Hold(R) 20 Sec:Split Squat Hold(L) 20 Sec:High Plank Single Knee-Up Hold(R) 20 Sec: High Plank Single Knee-Up Hold(L) 20 Sec:Rest -Then- MetCon 18 Min Emom (6R) 1.Min:12 Double Dumbell Front Rack Squat 2.Min:12 Cal.Assault Bike 3.Min:Rest
MetCon For Time 5 Round For Time: 50 Double-Unders Or 75 Singel Jump Rope 15 Strict Burpee 400 M Run