Strength Every 1:30 Min For 9 Min(6R) 5 Dead Lift(%75) -Then- Every 1:30 Min For 9 Min(6R) 5 Back Squat(%75) -Then- Every 1:30 Min For 9 Min(6R) 5 Bench Press(%75) -Then- İzometric Workout 4 Round 30 Sec:Copenhagen Plank(R) 30 Sec:Rest 30 Sec:Copenhagen Plank(L) 30 Sec:Rest
Conditioning 1 Round 30 Cal.Row 25 Cal.Assault Bike 200 Double Unders Or 200 Singel Jump Rope 2 Round 25 Cal.Row 20 Cal.Assault Bike 150 Double-Unders Or 150 Single Jump Rope 3 Round 20 Cal.Row 15 Cal.Assault Bike 100 Double-Unders Or 100 Single Jump Rope Cape Time:40 Min
Oly. 15 Min Cap Time Squat Snatch (Work Up to heavy) Or Squat Snatch Practical -Then- Strength Every 3 Min For 15 Min(5R) 8 Back Rack Drop Lunge To Knee Lift(R) 8 Back Rack Drop Lunge To Knee Lift(L) 8 Strict HandStand Push-Ups Or 4 Wall-Clımb
Strength Every 2 Min For 10 Min(5R) 5 Tempo Front Squat 4 Sec:Down 1 Sec:Pause X:Up 2 Sec: Pause -Then- MetCon 10 Round For Time 10 Burpee 10 KB Swings(28Kg-20Kg) Cap Time:25 Min
Metcon 5 Round 5 Minute Clock 12 Cal.Row Or 12 Cal.Assault Bike Then, max rounds in the remainder time: 3 Bar Muscle-Up Or 3 C2Bar Pull-Ups 6 Dumbbell Snatches(22,5Kg-12,5Kg) 9 Wall Ball(9Kg-6Kg) Rest: 2 Min
Strength Every 3 Min For 15 Min(5R) 5 Tempo Back Squat + 10 Tempo Push-Ups 4 Sec:Down 1 Sec:Pause X:Up 2 Sec: Pause -Then- Metcon “Grettel” 10 Round Time: 3 Clean&Jerks(60kg-40Kg) 3 Bar Facing Burpee Cap Time:15 Min
MetCon 6 Round For Time 10 Double Dumbbell Hang Power Clean(22,5Kg-12,5Kg) 15 Toes-To Bar 20 Hollow Rock 25 Wall-Ball(9Kg-6Kg)
Oly Every 5 Min For 15 Min (3R) 5 Squat Snatch %55 4 Squat Snatch %60 3 Squat Snatch %65 2 Squat Snatch %70 1 Squat Snatch %75 -Then- Strength Every 2 Min For 10 Min(5R) 5 Weight Pull-Ups 10 Z-Press -Then- Core Control&Static Strength 5 Round 25 Sec:Star Plank(R) 20 Sec:Rest 25 Sec:Star Plank(L)…
MetCon 32 Min For Min(8R) 1.Min12 Cal.Row Or Assault Bike 2.Min:12 Burpee No Jump 3.Min:75 Double Unders Or 75 Single Jump Rope 4.Min:Rest
Oly Every 5 Min For 15 Min (3R) 5 Squat Clean %55 4 Squat Clean %60 3 Squat Clean %65 2 Squat Clean %70 1 Squat Clean %75 -Then- Strength Every 1:30 Min For 9 Min(6R) 8 Weight Paralel Bar Dips -Then- Core Strength 5 Round 20 Sec:Hollow Rock 20 Sec:V-Up 20 Sec:V-Up Hold 40…
