Strength Stamina Squats 10 Min Emom(5R) Odd:4 Front Squats(BS%60) Even:8 Back Squats(%60) -Then- Stamina Bench Press 10 Min Emom(5R) Odd:4 Close Grip Bench Press(BP%60) Even:8 Bench Press(%60) -Then- Core Control &Gymnastic Conditioning 10 Min Emom Odd:12-10 Toes-To-Bar Even:30 Sec Hollow Hold
MetCon 10-9-8-7-6-5-4-3-2-1 Clean&Jerks(55kg-45kg) Burpees Pull-Up Or 10.. Burpee/10..Pull-Up Front Squat(55kg-45kg) Cap Time:35 Min
MetCon “No Aır” 42 Pull-Ups 21 Power Snatches(50kg-35kg) 30 C2B Pull-Ups 15 Overhead Squats(50kg-35kg) 18 Bar Muscle-Up Or C2Bar 9 Squat Snatches(50kg-35kg) Cap Time:34 Min
Core Control&Isometric Strength 4 Round 30 Sec:Star Plank(Rıght) 30 Sec:Rest 30 Sec:Star Plank(Left) 30 Sec:Rest -Then- Strength Every 1:30 Min For 9:30 Min(6R) Front Squat 3-1-3-1-3-1(%75-%80-%75-%85-%75-%90) -Then- MetCon Every 3 Min For 15 Min(5R) 9 Double Dumbbell Thrusters 50 Double Unders Or 70 Single Jump 9 Double Dumbbell Thrusters
MetCon 5 Round 5 Min Amrap 3 Squat Snatch(60kg-40kg) 6 Burpee Barbell Lateral Jump 9 Wall-Ball(9kg-6kg) Rest:1:30 Min
Conditioning Every 5 Min For 20 Min(4R) 50/40 Cal.Row -Then- Every 5 Min For 20 Min(4R) 40/30 Cal.Assault Bike
MetCon 1-2-3-4-5-6-7-8-9-10 Squat Clean(65kg-40kg) 2-4-6-8-10-12-14-16-18-20 Toes-To-Bar 3-6-9-12-15-18-21-24-27-30 Box Jump(24”20”) Cap Time:30 Min
Strength Every 2:30 Min For 12:30 Min(5R) 10 Barbel Behind Neck Rıght Each Leg Back Lunge 10 Barbel Behind Neck Left Each Leg Back Lunge -Then- Conditioning 24 Min Emom(6R) 1.Min:Max Reverse Grıp Chın-Up 2.Min:Max Double-Unders Or Single Jump Rope 3.Min:Plank 4.Min:Rest
BodyWeight Workout 4 Round 25 Sec:Shoulder Taps 25 Sec:Modifiye Tempo Push-Ups(5 Sec:Down-1 Sec:Up) 25 Sec:High Plank Hold 25 Sec:Air Squat 25 Sec:Jump Squat 25 Sec:Free Squat Hold 50:Sec:Rest -Then- Conditioning 20 Min Amrap 15 Burpee 15.Cal Row Or 12 Cal.Assault Bike
Oly. 10 Min Emom 2 Squat Snatch(%70-%60) -Then- MetCon For Time: 30 Power Cleans(50kg-35kg) 30 Toes to Bar 30 Box Jumps (24/20) 30 Front Squat(50Kg-35kg) 30 Box Jumps (24”20”) 30 Toes to Bar 30 Power Cleans (50kg-35kg) Cap Time:28 Min
