Strength Every 2:30 Min For 16:30(6R) 8 Weighted Paralel Bar Dips 12 Bent Over Dumbbell Rear Lateral 8 Dumbbell Curl -Then- Every 2 Min For 10 Min(5R) 20 Step Dumbell Walking Lunge -Then- Every 2 Min For 10 Min(5R) 40 M Dumbbell Overhead Carry
MetCon 40 Min Emom 1.Min12/10 Cal.Assault Bike 2.Min:15 Wall Ball(9kg-6kg) 3.Min:50 Double Unders Or 50 Single 4.Min:Rest
MetCon For time 1-3-5-7-9-11-13-15 Dead Lift (110kg-70kg) Bar Muscle-Up Or C2Bar Pull-Up “İmmediately After” 100 Burpee Barbell Lateral Jump Cap time:35 Min
Strength&Conditioning 30 Min Emom 1.Min:5 Back Squat(%70) 2.Min:8 Hammer Dumbbell Curl To Press+10 Bent Over Dumbbell Row 3.Min:Rest
Conditioning 4 Round Total Reps 2 Min Max Cal.Row Rest:1 Min 2 Min Max Rep Wall Ball (9kg-6kg) Rest :1 Min 2 Min Max Cal Assault Bike Rest :1 Min 2 Min Max Rep Burpee Rest :1 Min
Strength&Conditioning For Time: 12 Squat Clean(Bw-B3/4-Bw/2) 6 Round “Cındy” (5 Pull-Up+10 Push-Up+15 Squat) 10 Squat Clean 5 Round “Cındy” 8 Squat Clean 4 Round “Cındy” 6 Squat Clean 3 Round “Cındy” 4 Squat Clean 2 Round “Cındy” 2 Squat Clean 1 Round “Cındy”
Two Person Team Barbell Conditioning 4 Round 50 Sumo Dead Lift Hıgh Pull(35kg-20kg) 50 Push Press(35kg-20kg) 50 Back Squat(35kg-20kg) No Rack Cap Time:40 Min
Oly. Every 1:30 Min For 18 Min for(12R) 3 Round 1.R:2 Squat Snatch(%70) 2.R:2 Squat Snatch(%75) 3.R:1 Squat Snatch(%80) 4.R:1 Squat Snatch(%85) -Then- Strength&Conditioning Every 30 Sn For 12 Min(6R) 30Sn: 14 Kb Goblet Reverse Lunge(R1/L2)(24kg-12kg) 30 Sn:Rest 30 Sn:15 Bench Press(%45-%40) 30 Sn:Rest
Gymnastic&Conditioning 30 Min Emom 1.Min:15/12 Cal.Row 2.Min:50/40 Double-Unders Or 50/40 Singel Jump Rope 3.Min:15/12 Toes-To-Bar
Strength&Conditioning Every 3:30 Min For 35 Min(10R) 3 Power Cleans(60kg-40kg) 5 Push Jerks(60kg-40kg) 7 Front Squats(60kg-40kg) 15 Push-Ups