Strength Every 1:30 Min For 13:30 Min(9R) Front Squat 10-5-3-1-1-1-4-6-12(%65-%70-%75-%80-%85-%90-%75-%70-%65) Then- MetCon 18 Min Emom 1.Min:14 Alt Dumbbell Power Snatch(R1-L2) 2.Min:75 Double Unders Or 75 Single jump Rope 3 Min: Rest Core Strength 9 Min Emom(3R) 1.Min:40 Sec Plank 2.Min:40 Sec Side Plank(R) 3.Min:40 Sec Side Plank(L)
İsometric Strength Every 3:30 Min For 13:30 Min(4R) 30 Sec:Barbell Overhead Squat Hold(20Kg-15Kg) 25 Sec:Wide Grip Supinated Passive Hang Hold 20 Sec:Weighted Hollow Hold -Then- Strength&Conditioning For time. 30 Kipping Pull-ups 10 Squat Snatch(50Kg-35Kg) 20 C2B Pull-ups 8 Squat Snatch(55Kg-40Kg) 10 Bar Muscle-Up Or 10 C2Bar Pull-Ups 6 Squat Snatch(60Kg-45Kg) Cap Time:23 Min
Multi-Strength Every 3 Min For 15 Min(5R) 10 Barbell Front Rack Box Step Up(20”) (5 Rıght Each/5 Left Each) 20 Sprinter Step Up Box Jump(20”) (10 Rıght Each / 10 Left Each) -Then- MetCon Every 4 Min For 16 Min(4R) 9 Overhead Squats(40Kg-30Kg) 15 Toes-To-Bar 21 Handrelease Push-Ups
Isometric Strength Every 2:30 Min For 10 Min(4R) 20 Sec:Bar Chın-Up L-Sıt Hold 30 Sec:Belly To Wall Handstand Hold 40 Sec:Double Kettlebell Front Rack Wall-Squat Hold -Then- Met-Con 28 Min Emom(7R) 1 Min:18-15 KB Swing(24Kg-16Kg) 2.Min:18-15 Wall-Ball(9Kg-6Kg) 3.Min:18-15 Burpee 4.Min:Rest
Strength Every 1:30 Min For 13:30 Min(9R) Back Squat 10-5-3-1-1-1-4-6-12(%65-%70-%75-%80-%85-%90-%75-%70-%65) -Then- Every 1:30 Min For 13:30 Min(9R) Bench Press 10-5-3-1-1-1-4-6-12(%65-%70-%75-%80-%85-%90-%75-%70-%65) -Then- Accessory Every 2 Min For 10 Min(5R) 10 Lying Barbell French Tri Ext 10 Barbell Curls
Strength&Conditioning 10 Round For Time 5 Hang Power Clean&Jerks(50kg-30kg) 1 Round Of “Cındy”(5 Pull-Up+10 Push-up+15 Squat) Cap Time:30 Min
Conditioning 10 Round 30 Sec:Max Effort Row Rest:1 Min -İnmediatly After- 10 Round 30 Sec:Max Effort Assault Bike Rest:1 Min
MetCon 6 Round For Time: 25 Wall-Ball(9kg-6Kg) 20 Pull-Up 15 DeadLift(Bw-Bw3/4-Bw/2) Cap Time::37 Min
Oly. Every 5 Min For 15 Min(3R) 5 Squat Snatch(%70 3 Squat Snatch(%75) 1 Squat Snatch(%80) -Then- Multi-Strength Every 3:30 Min For 17:30 Min(5R) 15 Glute Bridge Barbell Floor Press 30 Sec:Ring Push-Ups Hold 15 Reverse Grip Bent Over Barbell Row 30 Sec:Superman Hold
Conditioning 40 Min Emom (10R) 1.Min:10/8/6 Burpee Box Jump (24”-20”) 2.Min:12/10/8 Cal.Assault Bike 3.Min:12/10/8 Cal.Row 4.Min: Rest