Oly 10 Min Emom 3 Hang Power Clean+3 Push Press(Work up to heavy) -Then- Strength Barbell Behind the Neck Reverse Lunges Every 2 Min For 10 Min(5R) 14 Barbell Behind the Neck Reverse Lunges(R1/L2)Back Squat(%45) -Then- Core Strength Alternating Tabata (Work:20s/Rest:10s) 8 Round Sit-Ups Hollow Rocks
Conditioning Two Person Team 6 Round For time: 1000 M Row 1000 M Run Cap time:45 Min
Strength&Conditioning For time: 5 Round 8 Power Snatch(60kg-40kg) 8 Overhead Squat(60kg-40kg) “İnmedialty After” 5 Round 12 C2Bar Pull-Up 12 Burpee Barbel lateral Jumps Cap time:35 Min
Core Strength 5 Round 30 Sn:Hollow Hold Position 1 Min:Rest -Then- Oly. Every 1:30 Min For 15 Min(10R) 3 Squat Clean(%70) -Then- Strength Every 1:30 Min For 15 Min(10R) 5 Bench Press(%70)
Metcon Conditioning Total 35 Min Emom 1.Every 2:30 Min For 17:30 Min(7R) 15/12 Cal. Row+20/15 Push Up 2.Every 2:30 Min For 17:30 Min(7R) 12/10 Cal Assault+20/15 Air Squat
Strength&Conditioning 40 Min Emom 1.Min:10 Dumbbell Thruster+10 Bent Over Dumbbell Row 2.Min:200 M Run 3.Min:Plank 4.Min:Rest
Strength&Conditioning 5 Round For Time: 30 Step Kb Goblet Walking Lunge(24kg-12kg) 15 Kb Swings(24kg-12kg) 800 M Run
Conditioning Every 4 Min For 40 min(10R) 15/12 Cal.Assault Bike 400/350 M Row
Strength&Conditioning Every 3 Min For 24 Min(8R) 12 Bench Press(%50) 12 KB Front Rack Box Step-Up(24kg-16kg)(20”(6 Rıght each leg/6 Left each leg) -Then- Core Strength 6 Round 20 Sn:Hollow Hold Rack 20 Sn:V-Up 20 Sn:Hollow Hold Position 40 Sn:Rest
Conditioning 5 Round 25 Burpee 50 Air Squat 100 Double Unders Or 100 Single Jump Rope -İnmediately After- 4 Round 400 M Run 30 Push-Ups Cap time:40 Min