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
Strength&Conditioning 32 Mim Emom 1.Min:5 Power Snatch(Rpe 4-6) 2.Min:15 Handrelease Push-Ups 3.Min:6 Single Arm Kb Front Rack Squat(R)+ Single Arm Kb Front Rack Squat(L) 4.Min:Rest
Multi-Strength Every 1:30 Min For 7:30 Min(5R) 8 Dead Lift(Rpe4-6) -Then- Every 3 Min For 15 Min(5R) 12 Dumbell Renegade Row(R1-L2) 12 Tall Kneeling Dumbell Alt Shoulder Press(R1-L2) 12 Pull-Up -Then- İsometric Core Strength 4 Round 40 Sec:Elbow Sıde Plank(R) 20 Sec:Rest 40 Sec:Elbow Sıde Plank(L) 20 Sec:Rest 40 Sec:Plank 20 Sec:Rest