Oly. 10 Min Emom 3 Power Clean(Rpe 6-7) -Then- Every 2:30 Min For 12:30 Min(5R) 8 Barbel Behind Neck Bulgarian Split Squat(R) 8 Barbel Behind Neck Bulgarian Split Squat(L) -Then- MetCon 15 Min Emom(5R) 1.Min:100 D.U Or 100 Single Jump Rope 2.Min:10 Bench Press(Rpe4-6)+10 Kb Swing(24Kg-16Kg) 3.Min:Rest
“Single Arm Day Strength” Every 4 Min For 20Min(5R) 8 Singel Arm Kb Front Rack Squat(R) 8 Singel Arm Kb Front Rack Squat(L) 8 Single Arm Ring Row(Rl 8 Single Arm Ring Row(L) 20 Sec:Hıgh Plank Singel Arm(R) 20 Sec:Hugh Plank Singel Arm(L) -Then- Core Endurance Total 5 Min Hollow Hold
Strength Every 2 Min For 12 Min (6R) 10 Back Squat(Rpe 6-7) -Then- Every 1:30 Min For 7:30 Min(5R) 10 Strict Shoulder Press(Rpe 4-6) -Then- MetCon For Time: 50-40-30-20 Air Squat 40–30-20-10 Push-Up 30-20-10-5 Sit-Up 75 Sec-60-45-30 Plank Cap Time:20 Min
MetCon Two Person Team 34 Min Amrap 30 Cal Assault Bike 30 DeadLift(80Kg-40Kg) 30 Burpee Barbell Lateral Jump Over
Multi-Strength Every 3:30 Min For 21 Min(6R) 6 Front Squat(Rpe6-7) 12 Glute Bridge Dumbell Floor Press 15 Rear Deltoid Raises With Resistance Band 20 Wall-Sit Hold With Calf Raises -Then- Every 2:30 Min For 12:30 Min(5R) 40 M Double Dumbell Overhead Walks(10M-10M) 20 Sec Ring Dips Hold 15 Sec:Supinated Grip Chın-Up Hold
MetCon 40 Min Emom(5R) 1.Every 4 Min For 500 M Row 2.Every 4 Min For 15 KB Swing(24Kg-16Kg) 50 Double-Unders Or 75 Single Junp Rope 12 Burpee
MetCon 30 Min Emom(6R) 1.Min:12 Step Double KB Front Rack Walking Lunge(R1-L2) 2.Min:12 Wall-Ball(9Kg-6Kg) 3.Min:15 Sec: Hanging L-Sit Hold+20 Sec:Hollow Hold 4.Min:30 Sec:Hallf Push-Up Hold 5.Min:Rest
Oly. 10 Min Emom 3 Squat Clean(Rpe4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 12 Floor Press 12 Inverted Ring Row -Then- Every 2:30 Min For 12:30 Min(5R) 10 Barbel Curl 10 Floor Barbel Trıceps Ext.
Oly 10 Min Emom 5 Hamg Power Snatch (Rpe4-6) -Tken- 10 Min Emom 5 Push-Press(Rpe4-6) -Then- Gymnastics 10 Min Emom 10 Toes-To-Bar
MetCon 30 Min Emom(6R) 1.Min:9 DeadLift(Rpe4-6)+30 Double-Umders Or 60 Single Jump Rope 2.Min:12 Strict Burpee No Jump 3.Min:Plank 4.Min:45 Sec:Wall-Sit Hold 5.Min:Rest