MetCon 24 Min Emom(6R) 1.Min:15 Cal Row 2.Min:12 Dumbell Front Rack Squat 3.Min:10 Strict Burpee 4.Min:Rest -Then- Isometric Strength 3 Round 20 Sec:Bird Dog (R) 20 Sec:Bird Dog(L) 20 Sec:Rest 20 Sec:High Plank Single Knee-Up Hold(R) 20 Sec: High Plank Single Knee-Up Hold(L) 20 Sec:Rest
Oly. Every 1:30 Min For 9 Min(6R) 5 Power Snatch (Rpe 4-6) -Then- Strength Every 1:30 Min For 9 Min(6R) 12 Barbelll Behind Neck Reverse Lunge(R1-L2) -Then- Every 1:30 Min For 9 Min(6R) 8 Strict Shoulder Press(Rpe 4-6) -Then- Gymnastics &Core Strength Every 2:30 Min For 10 Min (4R) 20 Alternate V-Up(R1-L2) 15 Toes-To-Bar
Strength Every 2 Min For 12 Min(6R) 5 Front Squat(Rpe 4-6) 15 Hand Release Push-Ups -Then- Conditioning Every 4 Min For 24 Min(6R) 500 M Row
MetCon 18 Min Emom(6R) 1.Min:15 Wall-Ball(9Kg-6Kg) 2.Min:12 Burpee 3.Min:Rest -Then- Core Strength Every 3 Min For 12 Min(4R) 20 Sit-Up 30 Sec:Hollow Hold -Then- Isometric Strength 4 Round 1 Min:Wall-Sit Hold 1 Min:Rest
Oly. Every 1:30 Min For 9 Min(6R) 5 Power Clean(Rpe 4-6) -Then- Strength Every 3 Min For 15 Min (5R) 8 Reverse Grip Strict Chin-Up 10 Bent Over Barbell Row 12 Kb Swing(24Kg-16Kg) -Then- Isometric Strength 4 Round 20 Sec:High Plank Single Knee-Up Hold(R) 20 Sec:High Plank Single Knee-Up Hold(L) 40 Sec:Rest
MetCon 24 Min Emom(6R) 1.Min:15 Cal Row 2.Min:20-15 Pıush-Ups 3.Min:25 Air Squat 4.Min:Rest -Then- Core Strength Every 2 Min For 10 Min (5R) 10 Toes To Bar 20 Sec:Hollow Hold
İsometric Strength 3 Round 1 Min:Wall-Sit Hold 1 Min:Plank 1 Min:Rest -Then- Strength Every 2:15 Min For 11:15 Min(5R) 5 Hang Power Clean(Rpe 4-6) 5 Strict Shoulder Press 10 İnverted Ring Row -Then- Every 1:30 Min For 7:30 Min(5R) 8 Back Squat(Rpe 4-6)
Strength Every 4 Min For 20 Min(5R) 20 Bulgarian Split Squat(R) 20 Bulgarian Split Squat(L) 20 HandRelease Push-Ups 20 Shoulder Taps(R1-L2) -Then- Core Strength 4 Round 30 Sec:Hollow Hold 1 Min:Rest
MetCon 30 Min Emom 1.Min:10 Burpee 2.Min:15 Air Squat 3.Min:Rest