Gymnastic&Isometric Strength 5 Round 20 Sec:HandStand Push-Up Hold Or Feet On Box Pike HandStand Hold 40 Sec:Rest -Then- 5 Round 15 Sec:Pull-Up Bar Chin-Up L-Sit Hold 45 Sec:Rest -Then- MetCon For time: 27-24-21-18-15-12-9-6 Burpee Box Jump Overs (24″/20″) 27-24-21-18-15-12-9-6 Cal.Row Or Cal.Assault Bike Cap Time:34 Min
OLY. Every 2 Min For 12 Min(6R) Power Snatch + Squat Snatch+Overhead Squat(1RM Squat Snatch 1RM Ss %70) Every 2 mins Complete a set (PS+SS+OHS) 4+1+1 3+2+1 2+2+2 1+1+4 1+2+3 2+2+2 -Then- MetCon 18 Min Amrap 25 Double-Unders Or 50 Single Jump Rope 9 Toes to Bar 25 Double-Unders 9 Barbell Shoulder The Overhead(45kg-30kg
Conditioning 7 Round 1 Min: Max Cal.Row Or Assault Bike 30 Sec:Rest 1 Min:Max Wall-Ball(9kg-6kg) 30 Sec:Rest 1 Min:Max Burpees 30 Sec:Rest
Strength Front Squat Every 1:30 Min For 12 Min(8R) 8-6-4-2-2-4-6-8(%65-%70-%75-%80-%75-%70-%65) -Then- Functional Strength Every 4 Min For 20 Min(5R) 10 Double Dumbbell Hang Clean(22,5kg-12,5kg) 12 Renegade Row(R1-L2) 20 M Dumbbell Bear Crawl
Eksantric Workout 21 Min Emom(7R) 1.Min: 6 Tempo Reverse Grip Chın-Up (3 Sec Down 1 Sec Up) 2.Min:6 Tempo Dumbbel Split Squat(3 Sec Down-1 Sec Up)(R)+6 Tempo Dumbbel Split Squat(L) 3.Min: 6 Tempo Dumbbel Push-Press(3 Sec Down-1 Sec Up) -Then- Gymnastic Conditioning For Time: 27-24-21-18-15-12-9-6-3 Push Ups Jump Squat Cap Time:15 Min
Conditioning 8 Round For Time 500 M Row Or 1.2 Mil Assault Bike 75 Double Unders Or 75 Single Jump Rope 10 Burpee Box Jump(24”-20”) Cap Time:40 Min
Barbell Conditioning 10 Round For Time 3 Power Snatch(60kg-45kg) 3 Overhead Squat(60kg-45kg) 3 Power Clean and Jerks(60kg-45kg) 3 Front Squat(60kg-45kg) Cap Time:34 Min
Strength&Conditioning 7 Roud For Time: 7 Devil Press(22,5kg-12,5kg) 14 Pull-Ups 21 Wall-Ball(9Kg-6Kg) Cap Tim:35 Min
Strength Every 1:30 Min For 12 Min(8R) Back Squat 8-6-4-2-2-4-6-8(%65-%70-%75-%80-%75-%70-%65) -Then- Every 3 Min For 15 Min(5R) 7 Barbell Bench Press(%70) 14 Double Dumbbell Bent Over Row 28 Hollow Rocks
40 Min Emom 1.Min:15 Cal.Row Or 12.Cal.Assault Bike 2.Min:5 Tempo Squat(5Sec Down/1 Sec Up)Box Jump(24”-20”) 3.Min:5 Double Dumbbell Squat Clean +5 Push Press 4.Min:Rest