Oly. Every 2 Min For 12 Min(6R) Squat Clean 2-4-6-8-10-12(%75-%70-%65-%60-%55-%50) -Then- Strength Every 2 Min For 12 Min(6R) Bench Press 2-4-6-8-10-12(%75-%70-%65-%60-%55-%50) -Then- Isometric Workout 4 Round 45 Sec:Wall Squat Hold 45 Sec:Bottom Push-Ups Hold 45 Sec:Rest
Strength&Conditioning 14 Min Emom Odd: 5 Dead Lift(%70) Even:5 Weight Reverse Grıp Chın-Ups -Then- Strength Every 1:30 Min For 10:30 Min(7R) 5 Front Squat(%70)
MetCon For time: 50-40-30-20-10 Wall-Ball(9kg-6kg) Burpee Cap time:34 Min
Conditioning 5 Round 5 Min Amrap 12 Dumbbell Alternative Jumping Lunge(R1-L2) 10 Dumbbell Deficit Push-Ups 8 Cal.Assault Bike Rest:2,5 Min
Oly. Every 1:30 Min For 15 Min(10R) 2 Squat Snatch (%75) -Then- Strength Every 1:30 Min For 10:30 Min(7R) 2 Back Squat(%75)
MetCon 4 Rounds 15 Toes to Bar 15 Dumbbell Power Snatch (R1-L2) Directly Into… 5 Round 10 Overhead Single Dumbbell Rıght Arm Front Lunge(R1-L2) 10 Overhead Single Dumbbell Left Arm Front Lunge(R1-L2) 10 Strict Pull-Ups Cap Time:30 Min
Strength Every 1:30 Min For 10:30 Min(7R) 2 Front Squat(%80) -Then- Strength Endurance 60-40-20 Air Squat 30-20-10 Push Press(40kg-25kg) Directly Into… 60-40-20 HandRelease Push-Ups 30-20-10 Hang Power Clean(40kg-25kg) Cap time:20 Min
Strength Every 3:30 Min For Min 35 Min(10R) 4 Bench Press(%75) 6 Dumbbell Pullover 8 Bulgarıan Single Dumbbell Split Squat(Rıght Leg/Rıght Arm) 8 Bulgarıan Single Dumbbell Split Squat(Left Leg/Leg Arm)
Conditioning Every 2 Min For 12 Min(6R) 18/15 Cal Assault Bike Rest:2 Min Every 2 Min For 12 Min(6R) 20/18 Cal .Row Rest:2 Min Every 2 Min For 12 Min(6R) 18-15 Burpee
Strength Every 2:45 Min For 16:30 Min(6R) 10 Weight Reverse Grıp Chın-Up 10 Double Dumbbell Thruster -Then- Every 2:45 Min For 16:30 Min(6R) 10 Double Dumbbell Hang Power Clean 10 Double Dumbbell Step-Up Box (R1-L2)(24”20”)
