Strength Every 2:30 Min For 13:30 (6R) 3 Back Squat(Rpe4-6) 12 Double Dumbell Front Rack Reverse Lunge(R1-L2) -Then- Multi-Strength Every 3:30 Min For 17:30 Min(5R) 10 Tall Kneelig Dumbell Shoulder Press 10 Bent Over Barbell Row 15 Sec:Hanging L-Sit Hold 20 Dumbell Overs(R1-L2)
Strength&Conditioning 24 Min Emom(6R) 1.Min:5 Power Snatch(Rpe4-6) 2.Min:12 Burpee Lateral Jump Over 3.Min:12 Toes-To-Bar 4.Min:Rest -Then- Isometric Strength Every 2:30 Min For 10 Min (4R) 1 Min:Wall-Sit Hold 30 Sec:Bottom Push-Up Hold
Conditioning 36 Min Emom (6R) 1 Min: Max Effort Cal Row 1 Min: Rest 1 Min:Max Burpee 1 Min:Rest 1 Min: Assault Bike 1 Min:Rest
Oly. Every 1:45 Min For 12:45 Min(7R) 3 Power Clean+3 Front Squat(Rpe4-6) -Then- MetCon Every 3 Min For 18 Min(6R) 15 C2Bar Pull-Up 15 Wall-Ball(9Kg-6Kg)
MetCon For Time: 50-40-30-20-10 Medball Clean(9Kg-6Kg) Handrelease Push-Ups Kb Swing(24Kg-16Kg) Cap Time:35 Min
MetCon 35 Min Emom(7R) 1.Min:15 Cal Row 2.Min:12 Dunbelll Thruster(Rpe4-6) 3.Min:12 Toes-To-Bar 4.Min:Plank 5.Min:Rest
Oly Every 2 Min For 12 Min(6R) 5 Squat Snatch(Rpe4-6) -Then- Every 1:45 Min For 14 Min(8R) Strength Bench Press 10-10-7-7-4-4-1-1(%60-70–80-90) -Then- Every 2:15 Min For 9 Min(4R) 10 Barbel Biceps Curl 10 Lyıng Barbell Triceps Extension
MetCon Two Person Team 75-50-35-20 Burpee Box Jump Over(24”-20”) Kb Swing(24Kg-16Kg) Pull-Up Sit-Up Cap Time:35 Min
Strength Every 2:30 Min For 13:30 (6R) Strength Front Squat 10-10-7-7-4-4-1-1(%60-70–80-90) -Then- Condiitioning 5 Round 1 Min:Max Cal Assault Bike 1 Min:Rest 1 Min:Max Dunbell Power Snatch(R1-L2) 1 Min:Rest
MetCon 28 Min Emom(7R) 1.Min:4 Power Clean(%75)+8 Burpee Lateral Junp 2.Min:Rest 3.Min:18 Wall-Ball(9Kg-6Kg) 4.Min:Rest -Then- Core Strength Every 2:30 Min For 10 Min(4R) 20 Alternatif V-UP(R1-L2 10 Hollow Rock