Oly. Every 1:30 Min For 12:00 Min(8R) 2 Squat Snatch+1 Overhead Snatch(Work-Up To Heavy) -Then- Every 2 Min For 10 Min(5R) 10 Split Squat Hold With Ladmine Press(R) 10 Split Squat Hold With Ladmine Press(L) -Then- İsometric Strength 4 Round 30 Sec:Ring Dips Hold Or Bottom Push-Ups Hold 30 Sec:Rest 30 Sec:Plate Wall Sit Hold…
Strength Every 2 Min,for 14 minutes (7R) Back Squat 1.Round:5 rep (%75) 2.Round:4 rep(%80) 3.Round:3 rep(%85) 4.5.Round:2 rep (%90) 6.7.Round:1 rep(%95) -Then- MetCon Every 5 Minutes for 20 Min(4R) 10 Bar Muscle Ups Or 10 C2Bar Pull-Ups+10 Push-Ups 15 Burpee No Jump 20 Box Jump(24″-20″)
MetCon 5 Round For Time: 800 M Run 10 Single Arm Kb Front Rack Squat(R) 10 Singel Arm Kb Front Rack Squat(L)
MetCon 6 Round total Reps 1 Min: Max Effort Kb Swings(24Kg-16Kg) 1 Min: Max Effort Double-Unders Or Singel Jump Rope 1 Min: Max Effort Burpee 1 Min: Rest
Multi-Strength Every 3:30 Min For 17:30 Min(5R) 8 Double Dumbbell Dumbbell Bulgarian Split Squat(R) 8 Double Dumbbell Dumbbell Bulgarian Split Squat(L) 15 Sec: Copanhagen Plank(R) 15 Sec: Copanhagen Plank(L) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Alternating Dumbell Bench Press(R1-L2) 10 Alternating Dumbbell Bent Over Row(R1-L2)
Oly. Every 1:30 Min For 12:00 Min(8R) 2 Squat Clean+1 Front Squat(Work-Up To Heavy) -Then- Strength Every 1:30 Min For 9 Min(6R) 5 Weight Pull -Up(Work up to heavy) -Then- Every 1:30 Min For 9 Min(6R) 5 Weight Ring Dips Or Paralel Bar Dips(Work up to heavy)
Two Person Team MetCon 5 Rounds 1000 M Row 50 Wall-Ball(9Kg-6Kg) 30 Cal Assault Bike Cap Time:40 Min
İsometric Gymnastic Strength 5 Round 30 Sec:Bottom Ring Push-Up Hold 30 Sec:Rest 30 Sec:HandStand Hold 30 Sec:Rest -Then- MetCon 18 Min Amrap 8 Toes to Bar 8 Deadlifts 75 Kg/50 kg 8 Bar-Facing Burpees
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat(Work up to heavy) -Then- Every 1:30 Min For 9 Min(6R) 5 Push Press(Work up to heavy) -Then- Conditioning 21 Min Emom(7R) 1.Min:200 M Run 2.Min:2 Round “Cındy(5 Pull-Up+10 Push-Up+15 Air Squat) 3.Min:Rest
Barbell Conditioning 10 Round For Time: 7 Sumo Deadlift Lift High Pull(45Kg-35Kg) 7 Hang Power Clean(45Kg-35Kg) 7 Push-Press(45Kg-35Kg)