Core Strength&Static Contraction 4 Round 45 Sn Sıde Plank(Rıght arm) Rest:15 Sn 45 Sn Sıde Plank(Left arm) Rest:15 Sn -Then- Strength&Conditioning Every 4 Min for 24 Min(6R) 250 M Row 20 Alternating Single-Arm Power Dumbell Snatch(Rıght 1/Left 2) 15 Push-Ups
Strength&Conditioning 30-24-18-16-12-6(50kg-35kg)(Rıght1/Left2) Front Rack Barbell Front Lunge Barbell Facing Burpee
Strength&Conditioning 24 Min Emom 1.Min:5 Bench Press(%75-%70) 2.Min:18/15/12 Cal Assault Bike 3.Min:Rest
Weightlifting&Strength Every 1:45 Min For 17:30 Min (10R) Hang Squat Snatch +Squat Snatch+Overhead Squat (1 Rm Ss %70-%65) (HSs+Ss+OHs) 1.4.Min:1+1+2 5.7.Min:2+1+1 8.10.Min:1+3+0 -Then- Static Contraction&Core Strength 4 Round 12 Sn Bar L-Sit Hold Rest:30 Sn -Then- 4 Round 1 Min:Wall Squat Hold Rest:30 Sn 1 Min Plank Rest:30 Sn
Strength&Conditioning Two Person Team 3 K Row 150 Wall Ball(9kg-6kg) 2 K Row 100 Deadlifts(70kg-50kg) 1 K Row 150 Push-Ups Cap time:37 Min
Strength&Conditioning For time: 800 M Run 100 Double-Unders Or 150 Single jump Rope 40 Dumbell Power Snatch(20 Rıght arm/20 Left arm) 30 C2 Bar Pull-Ups 600 M Run 80 Double-Unders Or 120 Single Jump Rope 30 Dumbell Power Snatch (15 Rıght arm/15 Left arm) 20 C2 Bar Pull-Ups 400 M Run 60 Double-Unders Or 100…
Weightlifting&Strength Every 1:30 For 15 Min (10R) Squat Clean +Front Squat (1 Rm Sc %75-%70) (Sc+Fs) 1.4.Min:1+3 5.7.Min:3+1 8.10.Min:4+0 -Then- Strength Every 1:15 Min For,10 Min(8R) 8 Seat Dumbell Shoulder Press
Conditioning 25 Min Amrap 15 Cal.Assault Bike 30 Hand release Push-Ups 20 Wall Ball(9kg-6kg)
Conditioning 3 Round For time: 400 M Run 30 Burpee 400 M Run 30 Box Jumps(24”-20”) 400 M Run 30 KB Swings(24kg-12kg)
Row Conditioning Every 6 Min for 18 Min(3R) 50 Cal Row -Then- Gymnastic Conditioning Every 6 mins for 18 Min(3R) 50 Pull-Ups
