Oly. 10 Min Emom 1 Pausing Power Snatch( 1 second catch position) 1 Pausing Overhead Squat(1 second bottom position) 1 Pausing Squat Snatch((1 second bottom position) -Then- Strength Every 1:30 Min For 9 Min(6R) 5 Behind Neck Barbell Rıght Each Leg Reverse Lunge 5 Behind Neck Barbell Left Each Leg Reverse Lunge -Then- For time:…
5 Round Gymnastic Conditioning 20 Sec:Partial Alternatif Reverse Lunge Rest:10 Sec 20 Sec:Feee Squat Hold Rest:10 Sec 20 Sec:Explosive Push-Ups Rest:10 Sec 20 Sec:Half Push-Ups Hold Rest:10 Sec -Then- Conditioning 6 Round Total Reps 1 Min:Max Cal Row Or Assault Bike 1 Min: Max Burpee 1 Min:Max Double-Unders Or Single Jump Rope 1 Min:Rest
Oly. Every 2 Min For 14 Min(7R) 1 Hang Squat Clean (%65%60) 2 Squat Clean 3 Front Squat -Then- Strength Every 2 Min For 12 Min (6) 5 Weight Paralel Bar Dips+5 Weight Pull-Up -Then- Core Strength Every 2 Min For 10 Min(5R) 10 Hollow Rock 10 V-Up 10 Sec:Hollow Hold 20 Hıgh Plank Knees…
Conditioning 3 Round For Time: 20 Cal. Assault Bike 25 Push Ups 50 Air Squats 100 Double Unders or 150 Single Jump Rope 50 Air Squats 25 Push Up 20 Cal Row Cap time:35 Min
Oly. Every 2 Min For 14 Min(7R) 1 Hang Squat Snatch(%65%60) 2 Squat Snatch 3 Overhead Squat -Then- Strength Every 3 Min For 18 Min For (6R) 5 Bench Press(%75)+8 Double Dumbbell Bulgarıan Split Squat Rıght Each Leg+8 Dumbbell Bulgarıan Split Squat Left Each Leg
Core Strength 4 Round 30 Sec Hollow Hold 30 Sec:High Plank Knee To Elbow 30 Sec:Sit-Up 1 Min:Rest -Then- Conditioning Every 6 Min For 30 Min(5R) 25 Cal. Row 25 Cal. Assault Bike
MetCon 10 Round For Time 10 Pull-Ups 7 Kb Swings(24kg-16kg) 10 Double Kb Front Rack Front Lunge(R1-L2)(24kg-16kg) 7 Double Kb Front Rack Squat(24kg-16kg) Cap time:37 Min
Strength Pausing Front Squat Complex Every 1:30 Min For 10:30 Min(7R) 1 Pausing Front Squat(%70) (2s in bottom) 2 Front Squats -Then- MetCon 5 Round For Time 21 Wall-Ball(9kg-6kg) 15 Burpee Lateral Jump 9 Dead Lift(100kg-80kg) Cap Time:25 Min
MetCon 5 Round for time 25 Sit-Ups 20 Wall Ball(9kg-6kg) 15 Kettlebell Swings(24kg-16kg) 10 Burpee Pull-Ups Or 10 Burpee+10 Pull-Up Cap Time:30 Min
MetCon Every 7 Min For 35 Min(5R) 25 Cal. Row Or 20 Cal.Assault Bike 14 Step Double Dumbbell Front Rack Curtsy Lunge (R1-L2) 25 Toes To Bar