Strength Every 1:45 Min For 7 Min(4R) 9 Dead Lift (%70) -Then- Every 1:45 Min For 7 Min(4R) 12 Barbell Front Rack Front Lunge(Rıght Leg 1/Left Leg 2)(60kg-35kg) -Then- Every 1:45 Min For 7 Min(4R) 9 Bench Press(%70) -Then- Every 1:45 Min For 7 Min(4R) 12 Barbell Curl
Strength Every 1:45 Min For 7 Min(4R) 9 Back Squat(%70) -Then- MetCon 3 Round for time: 600 M Run 100 Double-Unders Or 150 Single 21 Barbell Push Press(40kg-25kg) 21 C2 Bar Pull-Ups Cap time:27 Min
Strength&Conditioning 5 Round For Time: 400 M Run 30 Wall Ball(9kg-6kg) 20 Dead Lift(85kg-50kg)
Conditioning 32 Min Emom (8R) 1.Min:15/12 Cal. Row 2.Min:50 Double-Unders Or 80 Singel Jump Rope 3.Min:15/12 Pull-Ups 4.Min:Rest
Oly. 10 Min Emom 3 Power Snatch(%60) -Then- MetCon 20 Min Amrap 10 Burpee 20 Push-Ups 30 Hollow Hold Rack 40 Squat
Strength Every 1:30 Min For 10:30 Min(7R) 5 Dead Lift (%75) -Then- Every 1:30 Min For 10:30 Min(7R) 5 Bench Press (%75) -Then- Core Strength 5 Round 1 Min:Plank 30 S:Rest
Strength Every 1:45 Min For 10:30 Min(6R) 3 Back Squat(%75) -Then- Metcon 6 Round 400 M Run 24 Air Squat 21 Toes to bar 18 Push-Ups Cap time:30 Min
Oly. 14 Min Emom(7R) Odd:5 Clean&Jerks(%60) Even:Rest -Then- Every 1:15 Min For 12:30 Min(10R) 5 Front Squat(C&J%60) No Rack
Two Person Team Strength&Conditioning 5 Round For time: 100 Air Squat 300 M Double Kb Front Rack Carry Walks (24kg-16kg) 600 M Row Cap time:40 Min
Strength&Conditioning 5 Round for time: 400 M Run 21 Box Jumps(24”-20”) 21 Kb Swing(24kg-16kg)