Strength 10 Min Emom 2 Front Squat(Rpe4-6) -Then- Every 1:30 Min For 7:30 Min(5R) 12 Barbell Behind Neck Revese Lunge(R1-L2) -Then- Every 2 Min 10 Min (5R) 10 Strict Barbell Press 10 Dumbell Supinated Curl -Then- Every 2 Min For 10 Min(5R) 10 Barbell Front Raise 10 Bent Over Dumbell Rear Lateral Raise
MetCon 30 Min Emom(6R) 1.Min:250 M Row 2.Min:20 Sit-Up 3.Min:150 M Shuttle Run(15M-15M) 4.Min:1 Plank 5.Min: Rest
Oly 10 Min Emom 2 Squat Snatch (Rpe 4-6) -Then- Strength 10 Min Emom 2 Back Squat(Rpe4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 12 Floor Press 12 Strict Pull-Up
Strength&Conditioning 24 Min Emom (6R) 1.Mim:10 DeadLift(%60) 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:30 Sec:Barbell Sıde To Sıde High Knees 4.Min:Rest -Then- Isometric Strength 3 Round 20 Sec:Single Leg Elbow Plank(R) 20 Sec:Singel Leg Elbow Plank(L) 40 Sec:Rest -Then- 3 Round 20 Sec:Star Plank(R) 20 Sec:Star Plank(L) 40 Sec:Rest
Isometric Strength 4 Round 20 Sec:Split Squat Hold(R) 20 Sec:Split Squat Hold(L) 20 Sec:High Plank Single Knee-Up Hold(R) 20 Sec: High Plank Single Knee-Up Hold(L) 20 Sec:Rest -Then- MetCon 18 Min Emom (6R) 1.Min:12 Double Dumbell Front Rack Squat 2.Min:12 Cal.Assault Bike 3.Min:Rest
MetCon For Time 5 Round For Time: 50 Double-Unders Or 75 Singel Jump Rope 15 Strict Burpee 400 M Run
MetCon 24 Min Emom(6R) 1.Min:12 Call.Row 2.Min:10 Medballl Clean(9Kg-6Kg) 3.Min:10 Toes-To Bar+8 Hollow Rock 4.Min:Rest -Then- Isometric Strength Every 3 Min For 12 Min(4R) 45 Sec:Resistance Band Overhead Hold 1 Min:Wall-Sit Hold
Oly Every 1:30 Min For 10:30 Min(7R) 5 Power Snatch (%70) -Then- Strength Every 1:30 Min For 10:30 Min(7R) 5 Back Squat(%70) -Then- Every 3 Min For 12 Min For(4R) 10 Half Kneeling Landmine Press(R) 10 Half Kneeling Landmine Press(R) 10 Singel Arm Landmine Row(R) 10 Singel Arm Landmine Row(L)
MetCon 35 Min Emom(5R) 1.Every 3:30 Min For 250 M Row 20 Pull-Up 2.Every 3:30 Min For 12 Cal.Assault Bike 20 Hand-Release Push-Up
Isometric Strength 4 Round 1 Min:Wall-Sit Hold 1 Min:Plank 1 Min:Rest -Then- MetCon 50-35-20 Burpee Wall-Ball(9Kg-6Kg) Sit-Up Jumping Lunge (R1-L2)