Oly. Every 1:30 Min For 9 Min(6R) 5 Power Clean(Rpe 4-6) -Then- Strength Every 3 Min For 15 Min (5R) 8 Reverse Grip Strict Chin-Up 10 Bent Over Barbell Row 12 Kb Swing(24Kg-16Kg) -Then- Isometric Strength 4 Round 20 Sec:High Plank Single Knee-Up Hold(R) 20 Sec:High Plank Single Knee-Up Hold(L) 40 Sec:Rest
MetCon 24 Min Emom(6R) 1.Min:15 Cal Row 2.Min:20-15 Pıush-Ups 3.Min:25 Air Squat 4.Min:Rest -Then- Core Strength Every 2 Min For 10 Min (5R) 10 Toes To Bar 20 Sec:Hollow Hold
İsometric Strength 3 Round 1 Min:Wall-Sit Hold 1 Min:Plank 1 Min:Rest -Then- Strength Every 2:15 Min For 11:15 Min(5R) 5 Hang Power Clean(Rpe 4-6) 5 Strict Shoulder Press 10 İnverted Ring Row -Then- Every 1:30 Min For 7:30 Min(5R) 8 Back Squat(Rpe 4-6)
Strength Every 4 Min For 20 Min(5R) 20 Bulgarian Split Squat(R) 20 Bulgarian Split Squat(L) 20 HandRelease Push-Ups 20 Shoulder Taps(R1-L2) -Then- Core Strength 4 Round 30 Sec:Hollow Hold 1 Min:Rest
MetCon 30 Min Emom 1.Min:10 Burpee 2.Min:15 Air Squat 3.Min:Rest
Strength Every 2:30 Min For 12:30 Min(5R) 20 Air Squat 20 Step Front Lunge(R1-L2) -Then- Every 2:30 Min For 12:30 Min(5R) 15 Push-Ups 20 Bırd&Dog(R1-L2)
Conditioning 5 Round 30 Sec:Butt Kicks 45 Sec:Rest 30 Sec: High Knee Run 45 Sec:Rest 30 Sec:Jumping Jacks 45 Sec:Rest 30 Sec:Spiderman Mountain Climbers 45 Sec:Rest -Then- 4 Round 15 Squat Thearpy 15 Deep Squat Wall-Slıde 1 Min: Wall Squat Hold Rest:1:30 Min