Strength Every 2:15 Min For 11:15 Min(5R) 12-10-8-6-4(%60-65-70-75-80) Back Squat -Then- Every 3:30 Min For 17:30 Min (5R) 8 Dunbell Split Squat (R) 8 Dunbell Split Squat (L) 10 Half Kneeling Landmine Prress(R) 10 Half Kneeling Landmine Press(L) 12 Renegade Row(R1-L2)
Multi-Strength Every 3 :30 Min For 21 Min(6R) 10 Deadlift(Rpe6-7) 5 Weight Paralel Bar Dips+ 10 Dumbell Hannmer Curl 10 Dumbell Thrusters -Then- Isometric Strength 3 Round 30 Sec Wall Plank 30 Sec:Rest 30 Sec:Sıde Plank(R) 30 Sec:Sıde Planj(L) 30 Sec:Rest 30 Sec:Hollow Hold 30 Sec:Rest
MetCon 30 Min Emom(6R) 1.Min 10 Singel Dunbell Devil Press(R1-L2) 2.Min:10 Toes-To-Bar 3.Min:10 Cal Assault Bike 4.Min:10 Box Jump Over(24”20”) 5.Min:Rest
Strength&Conditioning 35 Min Emom(5R) 1.Every 3:30 Min 10 DeadLift(Rpe6-7)+15 Wall-Ball(9Kg-6Kg)+20 Sit-Up 2.Every 3:30 Min 500 M Row
Gymnastics Strength 5 Round 20 Pull-Up 30 Hand-Release Push-Up 40 Air Squat Cap Time: 40 Min
Multi-Strength Every 4 Min For 24 Min(6R) 8 Back Squat(Rpe 6-7) 10 Medball Clean(9Kg-6Kg) 8 Seat Dumbell Press(Rpe 6-7) 10 Bent Over Dumbell Row(Rpe 6-7) -Them- Core Strength Every 3 Min For 12 Min(4R) 1 Min:Plank 30 Sec:Hollow Hold
Conditioning 45 Min Emom(5R) 2 Min:500/400 M Row 1 Min:Rest 2 Min:18/15 Burpee 1 Min:Rest 2 Min:18/15 Cal Assault Bike 1 Min:Rest
Strength&Conditioning Every 3:30 Min For 35 Min(10R) 3 Power Clean+3 Fromt Squat(Rpe4-6) 10 Wall-Ball(9Kg-6Kg) 10 Toes-To-Bar
Strength&Conditioning 40 Min Emon(5R) 1 Min:Max Rep Double Dumbell Step-Up(24”20”)(R1-L2) 1 Min:Rest 1 Min:Max Rep Double Dumbell Alternating Floor Press(R1-L2) 1 Min:Rest 1 Min Max Rep Box Jump Over(24”20”) 1 Min:Rest 1 Min:Max Rep Dumbell Deficit Push-Ups 1 Min:Rest
MetCon 5 Round For Time 21 Wall-Ball(9Kg-6Kg) 18 Dumbell Power Snatch(R1-L2) 15 Toes-To-Bar Cap Time:32 Min