OLY. 13.Min Emom 1.2.Min:1 Squat Clean (%70) 3.4.Min:1 Squat Clean (%75) 5.6.Min:1 Squat Clean (%80) 7.Min:1 Squat Clean (%85) 8.9.Min:1 Squat Clean (%80) 10.11.Min:1 Squat Clean (%75) 12.13.Min:1 Squat Clean (%70) -Then- Dynamic&İsometric Strength 5 Round 30 Sn:8 Weight Paralel Bar Dips 15 Sn:Rest 30 Sn:Wall HandStand Hold 15 Sn:Rest 30 Sn:8 Double Kb Front…
MetCon Two Person Team 300 Wall-Ball(9kg-6kg)for time: Every 50 reps ,1 K Row Cap time:40 Min
Strength&Conditioning Every 5 Min For 35 Min(7R) 15 Pull-Up 12 Cal.Assault Bike 10 Deadlift(80kg) 8 Bar facing Burpee Jumps
Strength Every 1:30 Min 10:30 Min(7R) 3 Tempo Front Squat 3 Sn Down(Eccentric) 2 Sn Pause (Bottom) X Fast Up(Concentric) 1 Second Pause -Then- Strength&Conditioining For Time: 50 Wall Balls9kg-6kg) 20 KB Swings(24kg-12kg) 35 Wall Balls 35 KB Swings 20 Wall Balls 50 KB Swings
Strength&Conditioning 4 Round 5 Min Amrap 4 Power Clean(60kg-40kg) 8 Push-Ups 12 Air Squat Rest:2,5 Min -Then- Core Strength 5 Round 40 Sn:Rıght Sıde Plank 20 Sn:Rest 40 Sn:Left Sıde Plank 20 Sn:Rest
OLY. 13.Min Emom 1.2.Min:1 Squat Snatch(%70) 3.4.Min:1 Squat Snatch(%75) 5.6.Min:1 Squat Snatch(%80) 7.Min:1 Squat Snatch(%85) 8.9.Min:1 Squat Snatch(%80) 10.11.Min:1 Squat Snatch(%75) 12.13.Min:1 Squat Snatch(%70) -Then- Strength 7 Min Emom 3 Shoulder Press+3 Push Press(%50) Rest:1 Min 7 Min Emom 7 Back Squat(%50)
MetCon Two Person Team 2000 M Row 150 Burpee Box Jump Overs (24”20”) 2000 M Row Cap time:40 Min
Strength&Conditioning 15 Min Emom 1.Min: 15-12 Pull-Ups 2.Min: 50 Double-Unders Or 50 Singel jumps Rope 3.Min: 7 Front Squat(50kg-35kg) Rest:1 Min 15 Min Emom 1.Min: 5 Hang Clean&Jerks(50kg-35kg) 2.Min:10 Steps Front Rack Reverse Lunge(50kg-35kg)Rıght1/Left2 3.Min:30 Sn Hollow Hold
Dynamıc/Isometrıc Strength 24 Min Emom(8R) 1.Min:4 Back Squat(%60)+ 10 Bent Over Dumbbell Row 2.Min:Wall-Sit Hold ”30sn”Rıght each Leg +“30sn”Left each Leg 3.Min: Push-Ups Hold ”30sn”Rıght each Arm +“30Sn”Left each Arm -Then- Gymnastıc 10 Min Emom 10 Toes to Bar
Strength&Conditioning 30 Min Emom 1.Min:15/12 Cal.Row 2.Min:12 Dumbbell Push Press +Max effort jump Squat 3.Min:Rest
