OLY. Every 1:30 Min For 15 Min(10R) 3 Power Clean(%70)+3 Front Squat -Then- Strength Every 2 Min For 10 Min(5R) 10 Reverse Grıp BentOver Barbell Row 10 Reverse Grıp Strict Chın-Up -Then- Core Strength 5 Round 20 Sec:Hollow Rock 20 Sec:Bicycle Crunch 10 Sec:Hollow Hold 50 Sec:Rest
Strength Every 2 Min For 12 Min(6R) 8 Back Squat(%60) -Then- MetCon Every 2:30 Min 16 Min(6R) 30 Air Squat 12 Push Press(40Kg-25Kg) 10 V-Ups -Then- Core Strength 4 Round 1 Min:Plank 1 Min:Rest
MetCon 24-21-18-15-12-9-6-3 Burpee No Jump DeadLift(80Kg-60Kg) C2Bar Pull-Ups Cap Time:30 Min
MetCon Every 4:30 Min For 22:30 Min(5R) 30 Wall Ball(9Kg-6Kg) 18 Cal.Row Or 15 Cal.Assault Bike -Then- Gymnastic Every 3 Min For 12 Min(4R) 20 Toes-To-Bar 20 Hollow Rock
Strength Every 1:30 Min For 12 Min for(8R) 2 Round 1.R:2 Back Squat (%75) 2.R:2 Back Squat (%80) 3.R:1 Back Squat (%85) 4.R:1 Back Squat(%90) -Then- Barbell Conditioning 7 Round 7 DeadLift(45Kg-35Kg) 7 Power Clean(45Kg-35Kg) 7 Front Squat(45Kg-35Kg) 7 Push Press(45Kg-35Kg) Cap Time:22 Min
MetCon 7 Round 1 Min:Single Dumbbell Devil Press 30 Sec:Max Effort Dumbbell High Knee Lateral Shuffle 1:30 Min:Rest 1 Min:Max Effort Row Or Cal.Row 30 Sec: Drop Jump Squat 1:30 Min:Rest
Strength&Conditioning 32 Min Emom(8R) 1.Min:8 Weight Parelel Bar Dips 2.Min:12 Alternatif KB Gorilla Row 3.Min:14 Double Kb Front Rack Reverse Lunge(R1-L2) 4.Min:Rest
Strength&Conditioning Every 4:30 Min For 27 Min(6R) 30 Air Squats 15 Cal.Row Or 12 Cal.Assault Bike 7 Power Snatch(50Kg-40Kg) -Then- Core Strength Every 2 Min For 10 Min(5R) 5 Strict Toes-To-Bar 20 Sec: Hanging L-Sit
MetCon 20 Min Amrap 2-4-6-8-10-12….16.18 Thruster(40Kg-25Kg) Pull-Up -Then- Core Strength 5 Round 20 Sec:Hollow Hold 40 Sec:Plank Hold 1 Min:Rest
Strength Every 1:30 Min For 9 Min(6R) 5 Dead Lift(%75) -Then- Every 1:30 Min For 9 Min(6R) 5 Back Squat(%75) -Then- Every 1:30 Min For 9 Min(6R) 5 Bench Press(%75) -Then- İzometric Workout 4 Round 30 Sec:Copenhagen Plank(R) 30 Sec:Rest 30 Sec:Copenhagen Plank(L) 30 Sec:Rest