Multi-Strength Every 3:30 Min For 21 Min(6R) 8 Bench Press(%60) 8 Singel Arm Dumbbell Overhead Reverse Lunge Ipsilateral(R) 8 Singel Arm Dumbbell Overhead Reverse Lunge Ipsilateral(L) 8 Single Arm Dumbell Row(R) 8 Single Arm Dumbell Row(L) -Then- Core Strength Every 2 Min For 10 Min(5R) 10 Plate Turkish Sit-Ups 20 Sec:Hollow Hold
Conditioning Every 8 Min For 40 Min(5R) 400 M Run 150 Double Unders Or 200 Singel Jump Rope 21 Cal.Row Or 18 Cal.Assault Bike
MetCon 25 Min Amrap 2 Ring Muscle-ups Or 2 Bar Muscle-Up & 4 C2Bar Pull-Up+4 Push-Ups 4 Power Snatch(60Kg-45Kg) 8 Box Jump Overs (24″/20″) [On the 0-5-10-15-20]: 12 No Jump Burpees
Oly. Every 2 Min 12 Min(6R) 5 Clean and Jerk(%60) -Then- Strength Every 2 Min For 12 Min(6R) Back Squat 10-10-8-8-6–6(%60-%65-%70) -Then- Core Strength 5 Round 30 Sec:Sıde Plank(R) 30 Sec:Sıde Plank(L) 30 Sec:Plank 30 Sec:Rest
Conditioning MURPH DEMARCATION For Time: 800 M Run 50 Pull-Up 100 Push-Up 150 Squat 800 M Run 30 Pull-Up 60 Push-Up 90 Squat 800 M Run 20 Pull-Up 40 Push-Ups 60 Squat 800 M Run
Conditioning 8 Round 1.Min:200 M Run 30 Sec:Rest 2.Min:12 Cal Assault Bike 30 Sec:Rest 3.Min: 12 Cal Row 30 Sec:Rest
Functional Strength Every 1:30 Min For 9 Min(6R) 12 Alternatif Dumbbell Bench Press(R1-L2) -Then- Every 2 Min For 10 Min(5R) 8 Dumbbell Bulgarian Split Squat(R) 8 Dumbbell Bulgarian Split Squat(L) -Then- Every 2:30 Min For 12:30 Min(5R) 8 Single-Leg Bent-Over Dumbbell Row(R) 8 Dumbbel Curl İn Split Squat Hold(R) 8 Single-Leg Bent-Over Dumbbell Row(L) 8 Dumbbel…
Oly. Every 1:30 Min For 15 Min(10R) 2 Squat Snatch(%70) -Then- Functional Strength Every 3 Min For 15 Min (5R) 8 Double Kettlebell bell Z Press 20 Sec:Dual Kettlebell Hollow Hold 8 L-Sit Reverse Grip Chın-Up Or Reverse Grip Chın-Up+20 Sec:Hanging L-Sit Hold 16 Kettlebell Alternatif Gorilla Row(R1-L2)
MetCon 25 Min Amrap 20 Cal.Row Or 15 Cal.Assault Bike 16 Dumbbell Power Snatch(22,5Kg-12,5kg)(R1-L2) 12 Box Jumps Over (24”-20”) -Then- İsometric Workout 5 Round 1 Min:Plank 45 Sec:Rest
Core Strength Every 3 Min For 15 Min(5R) 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 Sec:Hollow Hold 1 Min: Rest -Then- Strength&Conditioning 5 Round For Time: 5 Squat Clean(70Kg-55kg) 70 M Double Kettlebell Front Rack Carry Walks(24Kg-12Kg) 21 C2Bar Pull-Ups Cap Time:25 Min