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
Oly. 10 Min Emom 1 High Hang Squat Snatch 1 Hang Squat Snatch -Then- MetCon Every 3 Min For 21 Min(7R) 30 Double-Unders Or 50 Single Jump Rope 15 Toes to Bar 8 Thruster(40kg-30kg)
MetCon 10 Round For Time 3 Squat Cleans(75kg-60kg) 6 Bar Facing Burpees 9 C2Bar Pull-Ups 12 Push-Ups Cap Time:34 Min
MetCon 5 Round Total Each Reps 5 Min Amrap 3 Clean&Jerks(60kg-50kg) 3 Front Squat 6 Toes To Bar Rest:2 Min