Eccentric Workout Strength Every 2 Min For 12 Min(6R) 5 Rep Tempo Bench Press 5 Sec:Down 1 Sec:Up -Then- Every 1:30 Min For 7:30 Min(5R) 15 Single Leg Glute Bridge(R) 15 Single Leg Glute Bridge(R) -Then- Every 2 Min For 12 Min(6R) 10 Ladmine Single Arm Shoulder Press(R) 10 Ladmine Single Arm Shoulder Press(L)
Eccentric Workout Strength Every 2 Min For 12 Min(6R) 5 Rep Tempo Front Squat 5 Sec:Down 1 Sec:Up -Then- Every 2 Min For 12 Min(6R) 5 Rep Tempo DeadLift 5 Sec:Down 1 Sec:Up -Then- Isometric Workout 4 Round 1 Min:Barbell Overhaed Hold(20kg-10kg) 1 Min:Plank 1 Min:Rest
For Time: 5 Round For Time: 40 Cal.Row Or Assault Bike 35 Burpee Cap Time:35 Min
Barbell Contioning For time: 18-15-12-9-6-3 Reps Power Snatch(35Kg-40-45-50-55-60) Overhead Squat Push Press Back Squat(No Rack) Cap time:35 Min
Strength Every 2:30 Min For 13:30 Min(6R) 5 Reps Tempo Reverse Grip Chin-Up 5 Tempo Dumbbell Floor Press 5 Sec:Down 1 Sec:Up -Then- Every 2 Min For 12 Min(6R) 10 Bent Over Dumbbell Rear Lateral Raises+10 Dumbbell Alternatif Curl
Strength&Conditioning 32 Min Emom(8R) 1.Min:5 Back Squat(%70) 2.Min:10 Burpee Box Jump Over (24”-20”) 3.Min:15 KB Swing(24-12kg) 4.Min:Rest
Core Strength 5 Round 30 Sec:Single Arm Push-Up Holds(Rıght) 30 Sec:Single Arm Push-Up Holds(Left) 30 Sec:Alternatif V-Up 30 Sec:Rest -Then- Strength Every 2:30 Min For 17:30 Min(7R) 5 Hang Power Snatch(50kg-30kg) 7 Bent Over Barbell Row(50kg-30kg) 9 Push Press(50kg-30kg)
Metcon 30 Min Amrap 5 Weighted Pull-Ups(15kg-5kg) 10 Push-Ups With Feet On Box(20”-16”) 15 Squats With Plate(20Kg-5kg)
Plyometric Workout 5 Round 20 Sec:Stationary Split Lunge(Rıght) 20 Sec:Rest 20 Sec:Stationary Split Lunge(Left) 20 Sec:Rest 20 Sec:Tuck Jump 40 Sec:Rest -Then- HATERADE 5 Round For Time: 20 Cal Assault Bike Or Row 20 Single Arm Dumbbell Overhead Lunge(22,5kg-12,5kg) “Switch arms after 10 reps” Cap time:25 Min
Strength Every 2 Min For 12 Min(6R) 5 Reps Tempo Weight Paralel Bar Dips 5 Reps Tempo Push-Up 5 Sec:Down 1 Sec:Up -Then- MetCon Every 2:30 Min For 20 Min(8R) 10 Deadlifts(85kg-50kg) 10 Bar Facing Burpees