MetCon Two Person Team I go you go 75 Cal Row 75 Box Jump Over(24″-20′) 75 Alternatif Power Snatch 50 Cal Row 50 Box Jump Over 50 Alternatif Power Snatch 35 Cal Row 35 Box Jump Over 35 Alternatif Power Snatch 20 Cal Row 20 Box Jump Over 20 Alternatif Power Snatch Cap Time:38 Min
MetCon For Time 24-21-18-15-12-9-6-3 Wall-Ball(9Kg-6Kg) C2Bar Pull-Ups Kb Swings(24Kg-16Kg) Burpee Cap Time:35 Min
PAZARTESİ Every 1:30 Min For 13:30 Min(9R) 1.R:5 Squat Clean(%60) 2.R:4 Squat Clean(%65) 3.R:3 Squat Clean(%70) 4.R:2 Squat Clean(%75) 5.R:1 Squat Clean(%80) 6.R:2 Squat Clean(%75) 7.R:3 Squat Clean(%70) 8.R.4 Squat Clean(%65) 9.R.5 Squat Clean(%60) -Then- MetCon 16 Min Emom(8R) 1.R:9 Thrusters(35Kg-25Kg)+ 21 Double Unders or Single Jump Rope 2.Min:Rest 2.R:9 Thrusters(35Kg-25Kg)+ 21 Double Unders or…
Strength 10 Min Emom 3 Front Squat(%70) -Then- 10 Min Emom 3 Dead Lift(%70) -Then- 10 Min Emom 3 Bench Press (%70) -Then- 10 Min Emom 3 Weight Strict Pull-Up
CUMA Oly&Gymnastıc 18 Min Emom(6R) 1.Min:3 Squat Snatch(%75) 2.Min:15-12 Toes-To-Bar 3.Min:Rest -Then- İsometric Strength 4 Round 30 Sec:Wall-HandStand Hold 30 Sec:Rest -Then- 4 Round 30 Sec:Single Leg Wall-Sit Hold(R) 30 Sec:Single Leg Wall-Sit Hold(L) 30 Sec:Rest -Then- 4 Round 1 Min:Plank 30 Sec:Rest
“Dumbbell Day” Multi-Strength Every 2 Min For 10 Min(5R) 20 Step Dumbbell Walking Lunge(R1-L2) -Then- Every 3:30 Min For 17:30 Min(5R) 7 Singel Leg Glute Bridge Dumbbell Floor Press(R) 7 Singel Leg Glute Bridge Dumbbell Floor Press(L) 7 Split Squat Hold Position Dumbell Supinated Curl(R) 7 Split Squat Hold Position Dumbell Supinated Curl(L) 7 Weighted…
40 Min Emom 1.Min:10-8 Cal.Assault Bike O 12- 10 Cal.Row 2.Min:12 -10 Wall Ball(9-6Kg) 3.Min:10-8 Cal .Assault Bike Or 12-10 Cal.Row 4.Min:12-10 No Jump Burpee 5.Min:Rest
Strength 10 Min Emom 3 Back Squat(%70) -Then- MetCon “Sprint Emom ” Every 5 Min For 25 Min(5R) 5 Ring Muscle-ups Or 5 C2B Pull-Up 10 Hang Power Snatches(40Kg-30Kg) 15 Box Jump (24″/20″)
Oly Every 1:30 Min For 10:30 Min(7R) 3 Squat Clean(%75) -Then- 10 Min Emom 3 Push Press(%75) -Then- Conditioning 10 Round For Time: 21 Double-Under Or Singel Jump Rope 15 Air Squat 9 Push-Up Cap Time:15 Min
Gain Set Multi-Strength Every 5:30 Min 33:10 Min(6R) 10 Strict Weighted Pull-ups (As Heavy as Possible) 10 Bent Over Double KB Row 10 Double KB Front Rack Squat 10 Double Farmers Carry Reverse Lunge(R1-L2) 10 Strict Weighted Paralell Bar Dips (As Heavy as Possible) 10 KB Deficit Push-Ups :30 Sec Plate Weighted Hollow Hold