Strength Every 1:30 Min For 7:30 Min(5R) 10 Steps Barbel Behind Neck Back Lunge (BS%50-%45)+ 8 Back Squat -Then- Strength&Conditioning Dork 6 Round For time: 60 Double-Unders Or 80 Single Jump rope 30 Kettlebell swings(24kg-12kg) 15 Burpees Cap time:30 Min
Strength&Conditionig For time: 24-21-18-15-12-9-6-3 Dead Lift(Bw-Bw 3/4-Bw/2) Toes-To-Bar Box Jumps(24’-20’) Cap time:30 Min
Weightlifting Every 1:45 Min 14:00 Min(8R) 1.2.3.4.R: 5 Squat Snatch(%65-%60) 5.6.7.8.R: 1 Power Snatch+5 Overhead Squat -Then- Strength 10 Min Emom Odd:12-10 Paralel Bar Dips Even:12-10 Old School Barbel Curl
Strength Every 2 Min for 12 Min(6R) Back Squat 2 Round 1.R–5 rep (80%) 2.R–3 rep(85%) 3.R-1 rep (90%) -Then- Conditioning 21 Min Emom 1.Min:10 Cal.Assault Bike 2.Min:5 Ring Muscle-Up Or 10 C2Bar +10 HandRelease Push-Ups 3.Min:Rest
Strength&Conditioning 150 Double Unders Or 200 Single 70 Wall -Ball(9kg-6kg) 50 Barbell Lateral Burpee 30 Squat Clean(60kg-35kg) 150 Double Unders Or 200 Single Cap Time:34 Min
Strength&Conditioning 30 Min Emom 1.Min:5 Double Dumbell Hang Clean+10 Double Dumbell Front Rack Back Lunge 2.Min:15 Push Ups+10 Box Jumps(24’-20’) 3.Min:Rest
Row /Assault Bike Conditioning 27-24-21-18-15-12-9 Cal.Assault Bike 27-24-21-18-15-12-9 Cal.Row
Strength&Conditioning Every 2:30 Min For 25 Min(10R) 5 Dead Lift+5 Hang Power Clean(60kg-30kg)+10 Parelel Bar Dips+10 Push-Ups
Strength&Conditioning Every 2:30 Min For 25 Min(10R) 10 Double Kb Front Rack Squat(20kg-8kg)+10 C2Bar Pull-Ups -Then- Core Strength 3 Round 1 Min: Plank 1 Min:Sit-Up 1 Min:Rest
Weightlifting Squat Snatch 1.2.3.Min:3 Squat Snatch (%60) 4.Min:Rest 5.6.7.Min:2 Squat Snatch (%70) 8.Min:Rest 9.10.Min:1 Squat Snatch (%80) -Then- Strength Every 1:30 Min For 9 Min(6R) Back Squat 1.2.R:4 reps(%70) 3.4.R:3 reps (%75) 5.7.R:2 reps(%80)