PAZARTESİ Gymnastics&Strength Conditioning 12 Min Emom Odd:5 Deadlifts(%70) Even:15 M HandStand Walk Or 20 Wall Facing HandStand Shoulder Taps(R1-L2) -Then- Barbel Conditioning 20 Min Amrap 5 Power Clean and Jerks(50kg-35kg) 5 Power Snatches(50kg-35kg) 5 Thrusters(50kg-35kg)
MetCon 5 Round For Time: 30 HandRelease Push-Ups 30 Wallballs(9kg-6kg) 30 Box Jump Overs(24”-20”) Cap Time:40 Min
OLY. Every 2 Min For 12 Min(6R) Power Clean + Squat Clean+Front Squat(1RM SC %70) Every 2 mins Complete a set (PC+SC+FS) 4+1+1 3+2+1 2+2+2 1+1+4 1+2+3 2+2+2 -Then- Strength&Conditioning Hang Cluster Ladder Every 1:30 Min For 9 Min(6R) 1.R:10 Chest To Bar Pull-Ups + 3 Hang Clusters 2.R:10 Chest To Bar Pull-Ups + 3 Hang Clusters 3.R:10 Chest To Bar Pull-Ups + 2 Hang Clusters 4.R:10 Chest To Bar Pull-Ups + 2 Hang Clusters 5.R:10 Chest To Bar Pull-Ups + 1 Hang Cluster 6.R:10 Chest To Bar Pull-Ups + 1 Hang Cluster
Strength Every 1:30 Min For 12 Min(8R) 3 Back Squat(%75) -Then- Every 2 Min For 12 Min(6R) 8 Barbell Z Press+8 Barbell Curl(6R) -Then- Core Strength 100 Hollow Rock Every 1:30 Min For 30 Sec Plank Cap Time:12 Min
Gymnastic&Isometric Strength 5 Round 20 Sec:HandStand Push-Up Hold Or Feet On Box Pike HandStand Hold 40 Sec:Rest -Then- 5 Round 15 Sec:Pull-Up Bar Chin-Up L-Sit Hold 45 Sec:Rest -Then- MetCon For time: 27-24-21-18-15-12-9-6 Burpee Box Jump Overs (24″/20″) 27-24-21-18-15-12-9-6 Cal.Row Or Cal.Assault Bike Cap Time:34 Min
OLY. Every 2 Min For 12 Min(6R) Power Snatch + Squat Snatch+Overhead Squat(1RM Squat Snatch 1RM Ss %70) Every 2 mins Complete a set (PS+SS+OHS) 4+1+1 3+2+1 2+2+2 1+1+4 1+2+3 2+2+2 -Then- MetCon 18 Min Amrap 25 Double-Unders Or 50 Single Jump Rope 9 Toes to Bar 25 Double-Unders 9 Barbell Shoulder The Overhead(45kg-30kg
Conditioning 7 Round 1 Min: Max Cal.Row Or Assault Bike 30 Sec:Rest 1 Min:Max Wall-Ball(9kg-6kg) 30 Sec:Rest 1 Min:Max Burpees 30 Sec:Rest
Strength Front Squat Every 1:30 Min For 12 Min(8R) 8-6-4-2-2-4-6-8(%65-%70-%75-%80-%75-%70-%65) -Then- Functional Strength Every 4 Min For 20 Min(5R) 10 Double Dumbbell Hang Clean(22,5kg-12,5kg) 12 Renegade Row(R1-L2) 20 M Dumbbell Bear Crawl
Eksantric Workout 21 Min Emom(7R) 1.Min: 6 Tempo Reverse Grip Chın-Up (3 Sec Down 1 Sec Up) 2.Min:6 Tempo Dumbbel Split Squat(3 Sec Down-1 Sec Up)(R)+6 Tempo Dumbbel Split Squat(L) 3.Min: 6 Tempo Dumbbel Push-Press(3 Sec Down-1 Sec Up) -Then- Gymnastic Conditioning For Time: 27-24-21-18-15-12-9-6-3 Push Ups Jump Squat Cap Time:15 Min
Conditioning 8 Round For Time 500 M Row Or 1.2 Mil Assault Bike 75 Double Unders Or 75 Single Jump Rope 10 Burpee Box Jump(24”-20”) Cap Time:40 Min
