Strength&Conditioning Every 2 Min For 12 Min(6R) 10 Burpees Barbell Lateral Jump 5 Clean & Jerks (60/40 Kg) -Then- Every 2 Min For 12 Min(6R) 12 Barbell Behind Neck Alt Reverse Lunge (R1-L2) -Then- İsometric Strength Every 2 Min For 10 Min(5R) 15 Sec:Parallette Bar L-Sit Hold 30 Sec:Wall HandStand Hold
Strength Every 1:30 Min For 9 Min (6R) 2 Tempo Front Squat 5 Sec:Down X:Up -Then- Strength Every 1:30 Min For 9 Min (6R) 2 Tempo Push Press 5 Sec:Down X:Up -Then- Multi-Strength Every 3:30 Min For 17:30 Min(5R) 12 Barbell Floor Press 30 Sec:Hollow Hold 12 Barbell Reverse Grip Bent Over Row 30 Sec:Superman…
Strength 10 Min Emom 2 Thrusters -Then- Gymnastic Strength&Conditioning 4 Rounds 5 Min Amrap 1 Bar Muscle-Up 3 C2Bar Pull-Up 5 Toes-To-Bar 7 Push-Ups 9 Air Squat Rest:2 Min “Scaling” 4 C2Bar Pull-Up 5 Toes-To-Bar 7 Push-Ups 9 Air Squat
MetCon 32 Min Emom (8R) 1.Min:12/10 Cal Assault Bike 2.Min:12/10 Cal.Row 3.Min:12 Kettlebell Swings+12 Kettlebell Goblet Squat(24Kg+16Kg) 4.Min:Rest
Strength&Conditioning 28 Min Emom(7R) 1.Min: 2 Hang Power Cleans+20 Double Unders or 20 Singel 2.Min: 4 Front Squats+20 Double Unders 3.Min: 8 Deadlift +20 Double Unders 4.Min:Rest -Then- Gymnastic Every 2:15 Min For 11:15 Min(5R) 5 Bar Muscle-Up Or 5 C2Bar +5 Push-Ups 10 M HandStand Walks Or 3 Wall-Clımber
Oly. Every 1:45 Min For 17:30 Min (10R) 3 Squat Snatch +2 Overhead Squat(Ss%65) -Then- Gymnastic&Core Control 5 Round 15 Sec:Reverse Grip Chin-Up L-Sit-Hold 45 Sec:Rest -Then- Every 2:30 Min For 10 Min(4R) 1 Min:Plank 15 Toes-Toes-Bar
Row Conditioning 8 Rounds 1 Min:Max Cal. Row 1 Min:Rest -İmmediately After- Assault Condıtıonıng 8 Rounds 1 Min:Max Cal. Assault Bike 1 Min:Rest
Oly. Every 1:30 Min For 15 Min (10R) 3 Clean&Jerks +2 Front Squat(%65) -Then- Strength Every 1:30 Min For 15 Min(10R) 3 Bench Press(%75)
Strength Every 1:30 Min For 9 Min (6R) 3 Tempo Back Squat 5 Sec:Down X:Up -Then- Gymnastic &MetCon 10 Round For Time 7 C2Bar Pull-Up 14 Push-Ups 21 Air Squat Cap Time:28 Min
MetCon 18 Min Emom(6R) 1.Min:18 Wall-Ball(9Kg-6Kg) 2.Min:15 Cal.Row 3 Min: Rest -Then- Gymnastic&Static Strength 12 Min Emom(4R) Odd:3 Wall-Clımber Even:Wall-Sit Hold