Multi-Strength Every 4 Min For 24 Min (6R) 10 M Single Arm Dumbbell Overhead Walking Lunge(R) 5 Singel Arm Dumbbell Devil Press(R) 10 M Single Arm Dumbbell Overhead Walking Lunge(L) 5 Singel Arm Dumbbell Devil Press(L) -Then- İsometric Strength 5 Round 20 Sec:Star Plank(R) 10 Sec:Rest 20 Sec:Star Plank(L) 10 Sec:Rest
Strength Every 1:30 Min For 10:30 Min(7R) 5 Front Squat(%70) -Then- 12 Min Emom Odd:8 Dumbell Hammer Curl With Strict Shoulder Press+5 Reverse Grip Strict Chin-Up Even:Rest -Then- Core Strength 10 Min Emom Odd:20 Sec:Hollow Rock+15 Sec:V -Up+ 10 Sec:V-Up Hold Even:Rest
MetCon 30 Min Emom 1.Min:15 Kb Swing(24Kg-16Kg) 2.Min:12 Back Squat(%60-%55) 3.Min:Rest
MetCon For time: 10-20-30-40-50 Alt Dumbbell Power Snatch(R1-L2)(22,5Kg-12,5Kg) Wall-Ball(9Kg-6Kg) Cap Time: 34 Min
MetCon 21-18-15-12-9-6-3 Power Snatch(50Kg-40Kg) Burpee Lateral Jump Over Pull-Up Cap Time:35 Min
Strength Every 1:30 Min 9 Min(6R) 7 Back Squat(%65) -Then- Every 1:30 Min For 9 Min(6R) 7 Push Press(%65) -Then- Core Strength 16 Min Emom(4R) 1 Min: 20 V Ups 2.Min: Plank 3.Min: 20 Sit-Ups 4.Min:Rest
MetCon The Ghost 6 Rounds of: 1 Min: Max Cal Row 1 Min: Max Burpees 1 Min: Max Double-Unders Or Singel 1 Min:Rest
Strength Every 1:30 Min 9 Min(6R) 7 Deadlift(%65) -Then- MetCon “Cindy” 20 Min Amrap 5 Pull-Up 10 Push-Ups 15 Air Squat
Conditioning 30 Min Emom 1.Min:12/10 Cal.Row 2.Min:12/10 Cal.Assault Bike 3.Min:Rest
Strength&Conditioning Every 3 Min For 18 Min(6R) 10 Bench Press(%60) 20 Steps Kb Goblet Walking Lunge(R1-L2) Rest:3 Min Every 3 Min For 18 Min(6R) 10 Kettlebell Single Arm Bench Supported Row(R) 8 Single Arm Front Rack Squat(R) 10 Kettlebell Single Arm Bench Supported Row(L) 8 Single Arm Front Rack Squat(L)