Concentric&İsometric Strength Every 2:30 Min For 12:30 Min(5R) Back Squat 10-8-6-4-2(%60-%65-%70-%75-%80) 30 Sec:Wall-Sit Hold -Then- Every 2:30 Min For 12:30 Min(5R) Strict Shoulder Press 10-8-6-4-2 (%60-%65-%70-%75-%80) 30 Sec:Wall HandStand Hold -Then- Every 2 Min For 10 Min(5R) Deadlift 10-8-6-4-2(%60-%65-%70-%75-%80) 15 Sec:Pull-Up Bar Hanging L-Sit Hold
Strength&Conditioning 21 Min Emom(7R) 1.Min: 10 Bench Press(%60) 2.Min: 10 Cal.Assault Bike OR 12 Cal.Row 3.Min: 20 Sec:Plate Hollow Hold -Then- İsometric Strength Every 3:15 Min For 13 Min(4R) 15 Bench Glute Bridge 15 Sec: Bench Glute Bridge Hold 15 Bulgarian Split Squat (R) 15 Sec: Split Squat Hold(R) 15 Bulgarian Split Squat (L)…
CONDİTİONİNG 12 Min Emom(6R) Odd:15 Kettlebell Swings+40 Double-Unders Or 40 Single Jump Rope Even:Rest 12 Min Emom(6R) Odd:12 Toes-To-Bar +12 Hollow Rock Even:Rest 12 Min Emom(6R) Odd:12 Cal Assault Bike Even:Rest
Two Person Team Conditioning Total 5 K Row Stop every 2 Min to perform 40 Push ups, 40 Sit ups and 40 Air Squats Cap Time:40 Min
Oly 11 Min Emom 1.2.3.Min:4 Power Snatch(%60) 4.Min: Rest 5.6.7.Min: 3 Power Snatch(%65) 8.Min:Rest 9.10.11.Min: 2 Power Snatch(%70) -Then- Multi-Strength Every 3 Min For 18 Min(6R) 15 Barbell Glute Bridge Floor Press 10 Barbell Overhead Front Lunge(R1-L2) 5 Weight Reverse Grip Strict Chın-Up
Strength Every 1:45 Min For 10:30 Min(6R) Back Squat 12-10-8-6-4-2 reps(-%60-%65-%70-%75-%80-%85) -Then- Multi-Strength Every 4:30 Min For 22:30 Min (5R) 10 Barbell Z Press 30 Sec:Ring Push-Up Hold 10 Plate Halos(R1-L2) 30 Sec:Kneeling Weighted Plate Wall Sit Hold 10 Plate Turkish Sit-Up 30 Sec:Superman Hold
MetCon 10 Min Amrap Max Rounds 1 Round of ” 9 Deadlifts(50kg-40kg) 6 Hang Power Cleans 3 Push Jerks Rest:2,5 Min 10 Min Amrap Max Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-Ups 10 Push-Ups 15 Air Squats Rest:2,5 Min 10 Min Amrap Max Reps Burpee
Strength Every 1:30 Min For 13:30 Min(9R) Front Squat 10-5-3-1-1-1-4-6-12(%65-%70-%75-%80-%85-%90-%75-%70-%65) Then- MetCon 18 Min Emom 1.Min:14 Alt Dumbbell Power Snatch(R1-L2) 2.Min:75 Double Unders Or 75 Single jump Rope 3 Min: Rest Core Strength 9 Min Emom(3R) 1.Min:40 Sec Plank 2.Min:40 Sec Side Plank(R) 3.Min:40 Sec Side Plank(L)
İsometric Strength Every 3:30 Min For 13:30 Min(4R) 30 Sec:Barbell Overhead Squat Hold(20Kg-15Kg) 25 Sec:Wide Grip Supinated Passive Hang Hold 20 Sec:Weighted Hollow Hold -Then- Strength&Conditioning For time. 30 Kipping Pull-ups 10 Squat Snatch(50Kg-35Kg) 20 C2B Pull-ups 8 Squat Snatch(55Kg-40Kg) 10 Bar Muscle-Up Or 10 C2Bar Pull-Ups 6 Squat Snatch(60Kg-45Kg) Cap Time:23 Min
Multi-Strength Every 3 Min For 15 Min(5R) 10 Barbell Front Rack Box Step Up(20”) (5 Rıght Each/5 Left Each) 20 Sprinter Step Up Box Jump(20”) (10 Rıght Each / 10 Left Each) -Then- MetCon Every 4 Min For 16 Min(4R) 9 Overhead Squats(40Kg-30Kg) 15 Toes-To-Bar 21 Handrelease Push-Ups
