Strength Every 1:30 Min For 10:30 Min(7R) 3 Dead Lift(%75) -Then- Gymnastic Conditioning 1 Round 150 Double-Unders Or Single 15 Ring Muscle-Ups Or 15 C2Bar+15 Push-Ups 2 Round 75 Double-Unders 10 Ring Muscle-Ups 3 Round 50 Double-Unders 5 Ring Muscle-Ups Cap time:25 Min
Oly. Every 3 Min For 18 Min(6R) 5 Squat Snatch(%65)+5 Overhead Squat -Then- Accesory Workout Every 3 Min For 15 Min(5R) 10 Split Squat with Rings(Rıght each Leg) 10 Split Squat with Rings(Left each Leg)
For Time: 2 Round 100 Double Unders Or Single 25 Thrusters(35kg-20kg) 25 C2Bar Pull-Ups Rest:3 Min 200 Double Unders 50 Thrusters(35kg-20kg) 50 C2Bar Pull-Ups Cap time:34 Min
Strength Every 1:30 Min For 12 Min(8R) 5 DeadLift(%75) -Then- 5 Round Every 2 Min For 10 Min (5R) 10 Landmine Kneeling One Arm Shoulder Press(Rıght Arm) 10 Landmine Kneelig One Arm Shoulder Press(Left Arm) -Then- Core Strength 5 Round 30 Sec:Ladmine 180’s 30 Sec:Rest
Strength Every 1:30 Min For 12 Min(8R) 3 Back Squat(%80-%75) -Then- MetCon For Time: 100 Wall-Ball(9kg-6kg) 100 Toes-To-Bar 100 Sit-Ups Cap time:25 Min
Assecory Workout Every 3 Min For 15 Min(5R) 10 Kb Front Rack Squat(Rıght Each Arm) 30 Sec:Single Arm Kb Overhead Hold(R) 10 Kb Front Rack Squat(L) 30 Sec:Single Arm Kb Overhead Hold(L) -Then- Every 2 Min For 10 Min(5R) 10 Kb RDL Dead Lift(Rıght Each Leg) 10 Kb RDL Dead Lift(Left Each Leg) -Then- Every…
MetCon Every 3:30 Min For 28 Min(8R) 300 M Row Or 0,7 Mil Assault Bike 100 Double Unders Or 100 Single -Then- Core Strength 5 Round 1 Min:Plank 1 Min:Rest
MetCon Every 10 Min For 30 Min(3R) 50 Wall Balls(9kg-6kg) 50 Kettlebell Swings(24kg-12kg)
30 Min Emom 1.Min:15/12 Cal Row 2.Min:5 Back Squat(%55-%50) 3.Min:Rest
MetCon 30 Min Amrap 3 Ring Muscle-Up Or Strict Pull-Up 6 Power Clean(Bw-Bw3/4-Bw/2) 9 Dead Lift(Bw-Bw3/4-Bw/2) 12 Box Jumps(24”-20”) 15 Toes-To-Bar