Oly. Every 1:30 Min For 10:30 Min(7R) 3 Squat Snatch(%60) -Then- Strength Every 2 Min For 10 Min(5R) 10 Double Dumbell Push Press 15 Sec:Double Dumbell Overhead Hold -Then- Every 2:30 Min For 12:30 Min(5R) 10 Double Dumbell Split Squat(R) 15 Sec:Free Split Squat Hold(R) 10 Double Dumbell Split Squat(L) 15 Sec:Free Split Squat Hold(L)
DetailsMetCon 6 Round For Time 400 M Run 21 Burpee 15 Wall-Ball(9Kg-6Kg) Cap Time:38 Min
DetailsMetCon 30 Min Amrap 3 Round 5 Bar Muscle-Up Or 5 C2Bar Pull-Up 10 Push-Ups 15 Air Squat *After 3 Full Round 25 Cal.Row Or 20 Cal.Assault Bike
DetailsStrength Every 1:30 Min For 10:30 Min For(7R) 5 DeadLift(%75) -Then- Every 1:30 Min For 9 Min(6R) 10 Barbell Behind Neck Reverse Lunge(R1-L2) -Then- Every 1:30 Min For 9 Min(6R) 5 Bench Press(%75) -Then- Static Strength 4 Round 30 Sec:Copenhagen Plank(R) 30 Sec:Rest 30 Sec:Copenhagen Plank(L) 30 Sec:Rest
DetailsMetCon 5 Round For Time 400 M Run 20 Step Dumbell Front Rack Walking Lunge(R1-L2) 20 Toes-To-Bar
DetailsOLY. Every 1:30 Min For 15 Min(10R) 3 Power Snatch(%70)+3 Overhead Squat -Then- Strength Every 2 Min For 10 Min(5R) 10 Weight Paralel Bar Dips 10 Barbell Curl -Then- İsometric Strength 4 Round 30 Sec:Star Plank(R) 30 Sec:Star Plnak(L) 1 Min:Rest
DetailsConditioing 10 Round 45 Sec: 9 Burpee No Jump 21 Double-Unders Or Single 45 Sec:Rest 45 Sec:10-8 Cal Assault Bike Or 12-10 Cal.Row 45 Sec:Rest -Then- isometric Strength 4 Round 30 SecWall HandStand Hold Or Waal Facing HandStand Hold 30 Sec:Rest -Then- 4 Round 30 Sec:Wall-Sit Hold 30 Sec:Rest
DetailsOLY. Every 1:30 Min For 15 Min(10R) 3 Power Clean(%70)+3 Front Squat -Then- Strength Every 2 Min For 10 Min(5R) 10 Reverse Grıp BentOver Barbell Row 10 Reverse Grıp Strict Chın-Up -Then- Core Strength 5 Round 20 Sec:Hollow Rock 20 Sec:Bicycle Crunch 10 Sec:Hollow Hold 50 Sec:Rest
DetailsStrength Every 2 Min For 12 Min(6R) 8 Back Squat(%60) -Then- MetCon Every 2:30 Min 16 Min(6R) 30 Air Squat 12 Push Press(40Kg-25Kg) 10 V-Ups -Then- Core Strength 4 Round 1 Min:Plank 1 Min:Rest
DetailsMetCon 24-21-18-15-12-9-6-3 Burpee No Jump DeadLift(80Kg-60Kg) C2Bar Pull-Ups Cap Time:30 Min
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