Strength Every 2:30 Min 15 Min(6R) 10 Kb Front Rack Squat(R) 30 Sec:Single Arm Kb Overhead Hold(R) 10 Kb Front Rack Squat(L) 30 Sec:Single Arm Kb Overhead Hold(L) -Then- Every 2:30 Min For 15 Min(6R) 10 Double Kettlebell Gorilla Row+15 Double Kettlebell Deep Push-Ups
İsometric Workout 5 Round 1 Min:Plank 1 Min:Rest -Then- MetCon 21-15-9 Power Snatch(50kg-35kg) Push Press Bar Muscle-Up Or C2Bar Pull-Ups Cap time:25 Min
Isometric Workout 4 Round 30 Sec:Hollow Rock 30 Sec:Sıde Plank(Rıght) 30 Sec:Sıde Plank(Left) 30 Sec:Rest -Then- MetCon 10 Round For time: 7 Cal Assault Bike 7 Back Squat(Bw-Bw3/4-Bw/2) Cap time:28 Min
Isometric Workout 4 Round 30 Sec:Single Arm Plank(Rıght) 30 Sec:Single Arm Plank(Left) 30 Sec:Hollow Hold 30 Sec:Rest -Then- MetCon 10 Round For Time: 250 M Row 7 Bench Press(Bw-Bw3/4-Bw/2) Cap time:24 Min
Strength&Conditioning 30 Min Emom 1.Min: 2 Squat Clean(%75-%70)+10 Toes-To-Bar 2.Min:15 Wall-Ball(9kg-6kg) 3.Min:Rest
Conditioning 10 Round For Time: 15 Cal. Row 10 Burpee Lateral Jump Row Cap time:40 Min
Accessory Workout 30 Min Emom 1.Min:10 Weight Paralel Bar Dips+ 8 Reverse Grıp Chın-Ups 2.Min: 10 Kettlebell Gorilla Row+8 Alternate Kettlebell Shoulder Press 3.Min:Rest
MetCon 21-18-15-12-9-6-3 Back Squat (Bw-Bw3/4-Bw/2) Dumbbell Hang Power Clean&Push Jerks(17,5-10kg) Dumbbell Front Rack Reverse Lunge(R1-L2) Dumbbell Renegade Row(R1-L2) Cap time:34 Min
MetCon Every 2:15 Min For 22:30 Min(10R) 10 C2Bar Pull-Ups 7/5 Cal.Assault. Bike 6 Burpee -Then- Core Control 6 Round 30 Sec:Hollow Hold 1 Min:Rest
Oly. Every 2 Min For 16 Min(8R) 3 Squat Clean+3 Front Squat(%70-%65) -Then- Strength Every 3 Min For 18 Min(6R) 10 Strict Barbell Shoulder Press 15 Ring Row 20 Push-Ups
