Strength Every 1:30 Min For 9:00Min(6R) 6 Dead Lift(%70) -Then- Strength&Conditioning Total 25 Min Emom 1.3.5.7.9.11.Min:10-8 Paralel Bar Dips 2.4.6.8.10.12.Min: 10 Dumbbel Power Snatch(Rıght 1/Left 2) 13.Min:Rest 14.16.18.20.22.24.Min:200-175 M Row 15.17.19.21.23.25.Min:50 Double-Unders Or 50 Single
DetailsStrength Every 1:30 Min For 9:00Min(6R) 6 Front Squat(%75) -Then- Strength&Conditioning 20 Min Amrap 15 Hang Power Snatch(35kg-20kg) 15 Box Jumps(24’-20’)
DetailsStrength&Conditioning 30 Min Emom 1.Min 6 Bench Press(%65)+10 KB Goblet Squat(32-16kg) 2.Min:15/12 Cal Row 3.Min:Rest
DetailsStrength&Conditioning For time: 4-6-8-10-8-6-4 Ring Muscle-Up Or C2Bar Pull-Up Clean&Jerks(50kg-35kg) -İmmediately after- 4-6-8-10-8-6-4 Barbel Lateral Burpee Thrusters(50kg-35kg) Cap time: 32 Min
DetailsConditioning 6 Round İnterval each for time: 50 Double-Unders Or 50 Single 15 Cal.Assault Bike 50 Double-Unders Or 50 Single Rest:3 Min
DetailsStrength 10 Min Emom 3 Back Squat(%70) -Then- Strength 5 Round 12 Bent Over Dumbbel Row 12 Dumbbel Deficit Push-Ups 12 Dumbell Alternatif Curl(Rıght1/Left2) Rest:1 Min
DetailsConditioning 4×1000 M Row Rest:4 Min -Then- 4x 1 Mil Assault Bike Rest:3 Min
DetailsStrength Every 1:30 Min For 9:00Min(6R) 5 Bench Press(%75) -Then- Strength&Conditioning 6 Round 12 Dumbbell Alternatif Front Lunge(Rıght 1/Left 2) 10 Dumbbell Renegade Row(Rıght 1/Left 2) 8 Dumbbell Hammer Curl and Press Rest:1:30 Min
DetailsStrength&Conditioning 20 Min Emom Odd:5 Power Cleans(%70) Even:10 Toes-to-bars -Then- Core Strength 3 Round 30 Sn: Left Sıde Plank 30 Sn: Rıght Sıde Plank 30 Sn:Rest -Then- 3 Round 1 Min:Plank 30 Sn:Rest
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