Strength&Conditioning 12 Min Emom Odd:4 Back Squat(%75)+8 Cal Assault Bike Even:Rest -Then- 12 Min Emom Odd:4 Bench Presss(%75)+Strict Burpee Even:Rest -Then- 10 Min Emom Odd:8 Bench Support Dumbell Row(R)+8 Bench Support Dumbell Row(L) Even:4 Strict C2B Pull-Up
WeightLifting Every 2 Min For 12 Min(6R) 5 Power Snatch +5 Overhead Squat(Rpe4-6) -Then- Multi-Strength Every 3 Min For 12 Min (4R) 10 Singel Arm Kb Front Rack Reverse Lunge(R) 10 Half Kneeling Kb Press(R) 10 Singel Arm Kb Front Rack Reverse Lunge(L) 10 Half Kneeling Kb Press(L) -Then- Core Strength Every 2:30 Min For…
Weightlifting Every 2 Min For 12 Min(6R) Squat Clean 1.R:5 Rep(%55) 2.R:5 Rep(%60) 3.R:3 Rep(%65) 4.R:3 Rep(%70) 5.R: 1 Rep(%75) 6.R: 1 Rep(%80) -Then- Strength&Conditioning Every 2:30 Min For 12:30 Min(5R) 5 Ring Muscle-Up Or 7C2 Bar Pull-Up + 7 Push-Ups 5 Thruster(Rpe4-6) -Then- Isometric Strength 4 Round 30 Sec:Star Plank(R) 30 Sec:Rest 30 Sec:Star…
Metcon 24 Min Emom(6R) 1 .Min:15 Kb Goblet Squat(28Kg-16Kg) 2.Min:15 Toes-To-Bar 3.Min:3 Wall-Clımber 4.Min:Rest -Then- İsometric Core Strength 4 Round 30 Sec:Sıde Plank(R) 15 Sec:Rest 30 Sec:Sıde Plank(L) 15 Sec:Rest
Strength&Conditioning 5 Round For Time: 400 M Run 20 Dumbell Power Snatch(R1-L2) 10 Single Arm Dumbell Push Press(R) 10 Single Arm Dumbell Push Press(L)
MetCon 32 Min Emom(8R) 1.Min:100/75 Double Unders Or 100 Single Jump Rope 2.Min:20/15 Hand-Release Push Ups 3.Min:18/15 Cal Row 4.Min:Rest
Strength Every 1:45 Min For 14 Min (8R) 7-5-3-1-1-3-5-7(%75-%80-%85-%90) Back Squat -Then- Multi-Strength Every 4:30 Min For 22:30 Min(5R) 10 Split Squat Hold Ladmine Press(R) 10 Split Squat Hold Ladmine Press(L) 10 Reverse Grip Strict Pull—Up 30 Sec:Single Arm Bottoms Up KB Carry Hold (R) 30 Sec:Single Arm Bottoms Up KB Carry Hold (L) 30…
ÇARŞAMBA Two Person Team For time: 50 Kb Swings(24Kg-16Kg) 50 Wall-Ball(9Kg-6Kg) 1200 M Run 75 Kb Swings 75 Wall-Ball 800 M Run 100 Kb Swings 100 Wall-Ball 400 M Run Cap Time:36 Min
Conditioning 6 Round 1 Min:Max Cal.Row 1 Min:Rest 1 Min:Max Cal.Assault Bike 1 Min:Rest 1 Min:Burpee 1 Min:Rest
Oly. Every 1:30 Min For 10:30(7R) 3 Clean&Jerks (Rpe 4-6) -Then- Strength Every 1:45 Min For 14 Min (8R) 7-5-3-1-1-3-5-7(%75-%80-%85-%90) Front Squat -Then- Every 2:30 Min For 12:30 Min(5R) 4 Weight Pull-Up 8 Barbell Reverse Grip Bent Over Row 12 Barbell Glute Bridge Floor Press