Strength Every 1:30 Min For 12 Min(8R) Front Squat 5-5-3-3-1-1-3-5(%75-%80-%85) -Then- Every 1:30 Min For 12 Min(8R) Bench Press 5-5-3-3-1-1-3-5(%75-%80-%85) -Then- Upper Body Workout For Time: 10-9-8-7-6-5-4-3-2-1 Barbell Biceps Curl Barbell Strıct Shoulder Press Bent Over Barbell Row Cape Time:12 Min
MetCon 6 Round For Time: 15 Burpee 20 Cal.Assault Bike Or Cal.Row 25 Wall Ball(9kg-6kg) Cap Time:36 Min
OLY. 5 Min Emom: 2 Squat Snatches at 70% Rest:2 Min 5 Min Emom: 1 Squat Snatch at 75% Rest:2 Min 5 Min Emom: 1 Squat Snatch at 80% -Then- MetCon 4 Round 15 Thruster(35kg-25kg) 15 Toes-To-Bar Cap time:15 Min
Strength&Conditioning Every 4 Min For 32 Min(8R) 5 Weight Strict Reverse Grip Chın-Ups 5 Weight Paralel Bar Dips 10 Double Kb Gorilla Row 10 Double Kb Front Rack Squat
Oly 10 Min Emom 3 Power Clean(%70) -Then- Strength 10 Min Emom 3 Strict Shoulder Press + 3 Push Press -Then- Every 2:30 Min For 15 Min(6R) 10 Back Squat(%60)
Strength Every 2 Min For 12:00 Min(6R) 10 Rıght Each Arm Kb Thruster 10 Left Each Arm Kb Thruster -Then- Gymnastic Conditioning 50-40-30-20-10 Alternative Prisoner Jumping Lunge(R1/L2) HandRelease Push-Ups Cap time:24 Min
Core Strength 5 Round 20 Sec:Hollow Rock 20 Sec:V-Ups 40 Sec:Rest -Then- MetCon 50-40-30-20-10 Dumbbell Power Snatch(R1-L2) Toes-To-Bar Cap time:30 Min
MetCon Every 12 Min For 36 Min(3R) 1000 M Row or 1 Mil Assault Bike + Movement 1.Round:300 Double-Unders Or 300 Single 2.Round:50 Burpees 3.Round:150 Air Squat
Every 1:30 Min For 12 Min(8R) 2 Front Squat(%80) -Then- Upper Body Assesory Workout 2 Round 30 Barbell Curl 30 Strict Shoulder Press 30 Barbell Front Raises 30 Dumbbell Hammer Curl 30 Dumbbell Sıde Lateral 30 Barbell Upright Row 30 Barbell Push Press 1 Min:Rest Weight:20kg-10kg Cap time:25 Min
Strength Every 1:30 Min For 12 Min(8R) 2 Back Squat(%80) -Then- Every 2 Min For 10 Min(5R) 8 Barbell Behind Neck Rıght Leg Split Squat 8 Barbell Behind Neck Left Leg Split Squat -Then- Every 1:30 Min For 12 Min(8R) 2 Bench Press(%80)
