Oly Every 1:30 Min 15 Min(10R) 1 Hang Squat Clean + 1 Squat Clean +1 Front Squat (%70-%75) -Then- Strength Every 2:15 Min For 11:15 Min(5R) 10 Push Press 30 Sec:Ring Push -Ups Hold -Then- Core Strength Every 2 Min For 10 Min (5R) 12 Ladmine Oblique Twist(R1-L2) 12 Hanging Knee Raise Oblique Twists(R1-L2)
MetCon 32 Min Emom(8R) 1.Min:15 Kb Swing(24Kg-16Kg) 2.Min:75 Double-Unders Or 75 Single Jump Rope 3.Min:15 Hand-Release Push-Ups 4 .Min:Rest
Strength&Conditioning 27-24-21-18-15-12 Power Snatch(50Kg-30Kg) Back Squat(No Rack) Burpee Lateral Jump
Multi-Strength Every 2:30 Min For 12:30 Min(5R) 6 Back Squat(%75-%70)+12 Seat Arnold Press -Then- Every 2:30 Min For 12:30 Min(5R) 6 Dead Lift (%75-% 70)+ 12 Dumbbell Chest Press -Then- Every 3 Min For 12 Min(4R) 12 Split Squat Hold Resistance Bant Singel Arm Row(R) 12 Split Squat Hold Resistance Bant Singel Arm Row(L)…
Gymnastic&Conditioning 35 Min Emom(7R) 1.Min:15/12 Cal.Row 2.Min:30 Sec:Half Push-Up Hold 3.Min:5 Reverse Grip Strict Pull-Up+15 Sec Reverse Grip Strict Pull-Up Hold 4.Min:12/10 Cal.Assault Bike 5.Rest
Two Person Team MetCon 5 Round For Time 30 Dumbbell Clean 24 Devil Press 18 Dumbbell Front Rack Squat Cap Time:35 Min
Strength Every 1:30 Min For 7:30 Min(5R) 8 Overhead Squat -Then- Every 2:15 Min For 11:15 Min(5R) 10 Weight Paralel Bar Dips 10 Bent Over Barbell Row -Then- Core Strength&Control Every 3 Min For 15 Min(5R) 10 Barbell Turkish Sit-Up 30/20 Sec:Seat L-Sit Hold 30/20 Sec: Hollow Hold
Strength&Conditioning 10 Round 1.Every 1:30 Min For 2 Squat Clean +1 Front Squat(%70-%65) 5 Strict C2 Bar Pull-Up +10 Push-Ups+15 Air Squat 2.Every 1:30 Min Rest
MetCon 32 Min Emom(8R) 1.Min: 12 Dumbbell Power Snatch(R1-L2) 2.Min: 12 Cal.Row 3.Min: 5 V-Up+5 Hollow Rock+ 15 Sec: Hollow Hold 4.Min:Rest
10 Round For Time MetCon 200 M Run 15 Wall-Ball(9Kg-6Kg) 10 Burpee