Core Strength Every 2:15 Min For 11:15 Min(5R) 5 Strict Toes-To-Bar 10 Sec: Reverse Close Grip Chın-Up L-Sit Hold 15 Hollow Rock -Then- Strength&Conditioning 21 Min Emom(7R) 1.Min:12 Double KB Alternatif Gorilla Row(R1-L2) 2.Min:10 Double Kb Front Rack Walking Lunge(R1-L2) 3.Min:8 Reverse Close Grip Strict Chin-Ups
DetailsConditioning 2 Round 10 Min Assault Bike (Moderate Tempo 45-60Rpm) Transition:1 Min 10 Min Row (Moderate Tempo 2:00-2:30 Pace) Transition:1 Min
DetailsStrength&Conditioning 5 Round 400 M Run 7 Power Clean(60Kg-45Kg) 6 Squat Clean(60Kg-45Kg) 5 Front Squat(60Kg-45Kg) Cap time:34 Min
DetailsStrength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(%75) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Push Press+10 Reverse Grip Bent Over Barbell Row +10 Paralel Bar Push-Ups -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 20 Sit-Up 10 Toes-To-Bar 10 Sec:Paralel Bar L-Sit Hold
DetailsMetCon 6 Round 1.Min Max Effort Wall-Ball(9Kg-6Kg) 1 Min:Rest 1 Min:Max Effort Burpee 1 Min:Rest 1 Min:Max Effort Kb Swings(28Kg-16Kg) 1 Min:Rest
Detailsİsometric&Explosive Strength 5 Round 30 Sec:Wall-Sit Hold 30 Sec:Jump Squat 1:30 Min:Rest -Then- Strength&Conditioning 21 Min Emom (7R) 1.Min:8 Body Weight Or Bw 3/4 Bench Press 2.Min:12 Cal Assault Bike Or 15 Cal.Row 3.Min:Rest
Details5 Round 100 Double-Under Or 100 Single Jump Rope 7 Power Snatch(50Kg-35Kg) 6 Squat Snatch (50Kg-35Kg) 5 Overhead Squat(50Kg-35Kg) Cap Time:34 Min
DetailsLower Body Strength Every 2:30 Min For 12:30 Min(5R) 8 Back Rack Drop Lunge To Knee Lift(R) 8 Back Rack Drop Lunge To Knee Lift(L) -Then- 5 Min Emom 20 Jumping Lunge(R1-L2) -Then- Upper Body Strength Every 3 Min For 15 Min(5R) 10 Barbell Strict Press 10 Supinated Grip Ring Rows 10 Weight Paralel Bar…
DetailsMetCon 10 Round For Time 4 Power Clean(70Kg-55Kg) 8 Barbell Burpee Lateral Jump 12 Wall-Ball(9Kg-6Kg) Cap Time:34 Min
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