MetCon Every 2:30 Min For 15 Min(6R) 5 Power Snatch(Rpe 4-6) 10 Burpee Barbell Lateral Jump Over -Then- Strength Every 3 Min For 15 Min (5R) 10 Tall Kneeling Ladmine Press(R) 10 Tall Kneeling Ladmine Press(L) 8 Single Arm Ring Row(R) 8 Single Arm Ring Row(L)
MetCon 24 Min Emom(6R) 1.Min:12/10 Cal Assault Bike 2.Min:20 Ring Mountain Clımber(R1-L2) 3.Mn: 12 Dumbell Power Snatch (R1-L2) 4.Min: Rest -Then- Core Control & Strength 20 Sec:Split Squat Hold(R) 20 Sec:Split Squat Hold(L) 20 Sec:Rest 20 Sec:Alternatif V-Up(R1-L2) 20 Sec:Hollow Hold 20 Sec:Rest
Oly. Every 2 Min For 16 Min(8R) 3 Clean&Jerks(Rpe 4-6) 3 Front Squat -Then- Every 3 Min For 15 Min(5R) 12 Paralel Bar Dips 10 Bent Over Barbell Row 30 Sec Bottom Push-Ups Hold -Then- Core Gymnastics 7 Min Emom 10 Toes-To-Bar
MetCon 8 Round(36 Min ) 1.Every 4:30 Min For 500 M Row 20 Push-Ups 2.Every 4:30 Min For 20 KB Swing (24Kg-16Kg) 20 Burpee
Isometric Strength Every 2:30 Min For 10 Min(4R) 1 Min:Wall-Sit Hold 30 Sec:Half Push -Ups Hold -Then- MetCon 24 Min Emom (6R) 1.Min:12/10 Cal.Assault Bike 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:15 Pull-Up 4.Min: Rest
Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(Rpe 7-8) -Then- Every 3 Min For 15 Min(5R) 10 Split Squat Hold With Single Arm Dumbell Strict Press(R) 10 Split Squat Hold With Single Arm Dumbell Strict Press(L) 10 Singel Arm Landmıine Row(R) 10 Singel Arm Landmıine Row(L) -Then- Core Control&Strength Every 2:45 Min For…
Conditioning 40 Min Emom(10R) 1.Min:12/10 Cal Assault Bike 2.Min:15/12 Cal Row 3.Min:50 Double-Under Or 75 Slngle Junp Rope 4.Min:Rest
Oly. Every 2 Min For 12 Min(6R) 3 Reps 1 Squat Clean +1 Front Squat(Rpe 4-6) -Then- Strength Every 2:30 Min For 12:30 Min(5R) 5 Bench Press(Rpe6-8) 8 Single Arm KB Bulgarian Split Squat (R) 8 Single Arm KB Bulgarian Split Squat(L) -Then- Every 1:30 Min For 7:30 Min(5R) 10 Bench Support Singel Arm Kb…
MetCon 24 Min Emom(6R) 1.Min:15 Cal Row 2.Min:12 Dumbell Front Rack Squat 3.Min:10 Strict Burpee 4.Min:Rest -Then- Isometric Strength 3 Round 20 Sec:Bird Dog (R) 20 Sec:Bird Dog(L) 20 Sec:Rest 20 Sec:High Plank Single Knee-Up Hold(R) 20 Sec: High Plank Single Knee-Up Hold(L) 20 Sec:Rest
Oly. Every 1:30 Min For 9 Min(6R) 5 Power Snatch (Rpe 4-6) -Then- Strength Every 1:30 Min For 9 Min(6R) 12 Barbelll Behind Neck Reverse Lunge(R1-L2) -Then- Every 1:30 Min For 9 Min(6R) 8 Strict Shoulder Press(Rpe 4-6) -Then- Gymnastics &Core Strength Every 2:30 Min For 10 Min (4R) 20 Alternate V-Up(R1-L2) 15 Toes-To-Bar