Strength 14 Min Emom(7R) Odd:5 Bench Press(%70)+5 Tempo Push-Up(5 Sec Down+1 Sec Up) Even:Rest -Then- Every 3 Min For 18 Min(6R) 10 Bulgarian Singel Dumbbell Split Squat(R) 10 Bulgarian Single Dumbbell Split Squat(L) 5 Single Leg Bench Squat(R) 5 Single Leg Bench Squat(L)
Oly. 10 Min Emom 3 Clean and Jerks(%70) -Then- Strength Every 2 Min For 10 Min(5R) Back Squat 10-8-6-4-2(%65-%70-%75–%80-%85) -Then- Core Strength 5 Round 20 Sec:Bicycle Crunches 20 Sec:Bent Hollow Flutter Kicks 20 Sec:Bent Hollow Hold 1 Min:Rest
Isometrıc Workout &Core Control 5 Round 30 Sec:Slow Ring Mountain Climbers 30 Sec:Rest -Then- 5 Round 20 Sec:Rıght Each Leg Dumbbell Split Squat Hold 20 Sec:Left Each Leg Dumbbell Split Squat Hold 40 Sec:Rest -Then- MetCon 5 Round For Time: 21 Wallballs (9 / 6 kg) 18 Alternating Dumbbell Power Snatches (22.5/12,5 Kg) 15 Burpee…
Gymnastic Conditioning 6 Round For Time: 15 Cal.Row Or Assault Bike 20 Pull-Ups 25 Push-Ups 30 Air Squat 35 Step Front Lunge(R1-L2) Cap time:40 Min
Strength Every 2 Min For 10 Min(5R) Front Squat 10-8-6-4-2(%65-%70-%75–%80-%85) -Then- MetCon Every 4 Min For 28 Min(7R) 75 Double-Unders Or Single 10 Barbell-Lateral Burpees 5 Power Snatch(50kg-30kg)
Isometric& Stabilize Strength 5 Round 30 Sec:Slow Ring Mountain Climbers 30 Sec:Rest 30 Sec:Ring Plank Hold 30 Sec:Rest -Then- Strength&Conditioning For Time: 30-20-10 reps Deadlifts (85kg-60kg) Box Jump Overs (24″/20″) Directly into… 10-20-30 reps Kettlebell Swings(24kg-16kg) C2Bar Pull-Ups Cap Time:28 Min
MetCon 30 Min Amrap 5 Single Arm Dumbbell Thrusters(R) 10 Single Arm Dumbbell Power Snatch(R) 5 Single Arm Dumbbell Thrusters(L) 10 Single Arm Dumbbell Power Snatch(L) 15 Cal.Row Or 15 Cal.Assault Bike
Strength Every 1:30 Min For 10:30 Min(7R) 3 Bench Press(%80) -Then- Barbell Conditioning Every 1:30 Min For 15 Min (10R) 5 Bent Over Barbell Row(50kg-30kg) 5 Hang Power Clean(50kg-30kg) 5 Push Press(50kg-30kg)
Strength Every 2:30 Min for 15 Min(6R) Front Squat 20-10-5-5-2-2(%50-60-70-80) -Then- MetCon 50-35-20 Kb Swings(24kg-16kg) Toes-To-Bar Cap Time:20 Min
MetCon For Time: 50-40-30-20-10 Cal.Row Or Assault Bike Wall-Ball(9kg-6kg) Burpee Cap Time:35 Min