Strength Every 1:30 Min For 9:30 Min(6R) 7 Back Squat(%65) -Then- Every 2 Min For 12 Min(6R) 10 Barbell Bent Over Row+10 Dumbbell Floor Press -Then- Every 2 Min For 12 Min(6R) 8 Single Dumbbell Front Rack Split Squat (Rıght Leg-Rıght Arm) 8 Single Dumbbell Front Rack Split Squat (Left Leg-Left Arm)
Oly. Every 1:45 Min For 17:30(10R) 3 Clean&Jerks + 3 Front Squat (C&J %70-%65) -Then- Gymnastic &Core Strength 21-18-15-12-9-6-3 Toes-To-Bar V-Ups After every round 45 Sec:Plank Cap time:15 Min
Oly. Every 1:30 Min For 15 Min(10R) 3 Squat Snatch -Then- Accessory Strength Every 3 Min For 15 Min(5R) 10 Arnold Press 10 Dumbbell Bent Over Rear Lateral Raises 10 Barbell Curl
Strength Every 2:30 Min 15 Min(6R) 10 Kb Front Rack Squat(R) 30 Sec:Single Arm Kb Overhead Hold(R) 10 Kb Front Rack Squat(L) 30 Sec:Single Arm Kb Overhead Hold(L) -Then- Every 2:30 Min For 15 Min(6R) 10 Double Kettlebell Gorilla Row+15 Double Kettlebell Deep Push-Ups
İsometric Workout 5 Round 1 Min:Plank 1 Min:Rest -Then- MetCon 21-15-9 Power Snatch(50kg-35kg) Push Press Bar Muscle-Up Or C2Bar Pull-Ups Cap time:25 Min
Isometric Workout 4 Round 30 Sec:Hollow Rock 30 Sec:Sıde Plank(Rıght) 30 Sec:Sıde Plank(Left) 30 Sec:Rest -Then- MetCon 10 Round For time: 7 Cal Assault Bike 7 Back Squat(Bw-Bw3/4-Bw/2) Cap time:28 Min
Isometric Workout 4 Round 30 Sec:Single Arm Plank(Rıght) 30 Sec:Single Arm Plank(Left) 30 Sec:Hollow Hold 30 Sec:Rest -Then- MetCon 10 Round For Time: 250 M Row 7 Bench Press(Bw-Bw3/4-Bw/2) Cap time:24 Min
Strength&Conditioning 30 Min Emom 1.Min: 2 Squat Clean(%75-%70)+10 Toes-To-Bar 2.Min:15 Wall-Ball(9kg-6kg) 3.Min:Rest
Conditioning 10 Round For Time: 15 Cal. Row 10 Burpee Lateral Jump Row Cap time:40 Min
Accessory Workout 30 Min Emom 1.Min:10 Weight Paralel Bar Dips+ 8 Reverse Grıp Chın-Ups 2.Min: 10 Kettlebell Gorilla Row+8 Alternate Kettlebell Shoulder Press 3.Min:Rest
