Strength Every 1:30 Min For 9:30 Min(6R) 3 Back Squat(%75) -Then- MetCon 60 Wall-Ball(9kg-6kg) 100 Double-Unders Or 100 Singel 45 Wall-Ball 100 Double-Under 30 Wall-Ball 100 Double-Unders 15 Wall-Ball 100 Double-Unders Cap time:28 Min
Upper Body Strength Every 2:30 Min For 15 Min(6R) 6 Round 15 Dumbbel Floor Press 12 Dumbbel Deep Push-Ups 10 Alternatif Dumbbell Curl(R1-L2) -Then- MetCon 50-35-20 Assault Bıke 100-70-40 Air Squat Cap time:22 Min
Strength Every 1:30 Min For 9:30 Min(6R) 3 Front Squat(%75) -Then- MetCon 5 Rounds 6 Power Clean & Jerks(60kg-40kg) 6 Bar Muscle Ups Or 12 C2Bar Pull-Ups Cap time:20 Min
Strength&Condıtıonıng 30 Min Emom 1.Min:8 Bench Press(%65-%60)+8 Double Kb Gorilla Row 2.Min:8 Double Kb Front Rack Squat+8 Double Kb Push Press 3.Min:Rest
MetCon 5 Round For Time: 20 Double Dumbbell Box Step-Up Overs(24”-20”) 20 Double Dumbbell Push-Press 20 Double Renegade Row(R1-L2) Cap time:34 Min
MetCon 15-12-9-6-3 SquatSnatch(40kg/20Kg -45/25-50/30-55/35-60/40 15-12-9-6-3 Ringe Muscle-Ups Or 21-18-15-12-9 C2Bar Pull-Ups 100-80-60-40-20 Double-Unders Or Single Cap time:30 Min
MetCon 10 Round For Time 15 Cal.Row 12 Wall-Ball(9kg-6kg) 10 Burpee Lateral Jump Row Cap time:40 Min
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
