Weightlifting Every 1:45 For 12:15 Min(7R) Squat Snatch +Overhead Squat %75(1RM SSn) (SSn+OHS) 1.2.Min:1+4 3.4.Min:2+3 5.Min:3+2 6.Min:4+1 7.Min:5+0 Conditioning 10 Round For time 200 M Run or Row 30 Double-Unders or Hurdell lateral Jump Cap time:25 Min
DetailsStrength Every 2 Min For 12 Min (6R) Back Squat 8-8-6-6-4-2(%65-70-75-80) Conditioning 20 Min Amrap 7 Power Clean(60kg-35kg) 7 Strick Pull-Up 14 Air Squat
DetailsStrength &Conditioning 5 Round For Time 20 Toes to Bar 20 Push Press (45kg-25kg) 20 Cal Row
DetailsStrength &Conditioning 24 Min Emom 1.Round:Every 1:30 Min 15 KB Walking Lunge(Sağ 1-Sol 2)24kg-16kg 2.Round:Every 1:30 Min 10 Bench Press(%55-%60)
DetailsFor time 1600 M Run or Row 150 Double Unders or 300 Single 50 Burpees 800 M Run 100 Double Unders or 200 Single 35 Burpess 400 M Run 50 Double Unders or 100 Single 20 Burpess Cap time :40 Min
DetailsConditioning 1.8 Min: 7 Thrusters(50kg-25kg) Rest:3 Min 12.19 Min: 15-12 Pull-Up Rest:3 Min 23.30 Min: 15 Weighted Sit up – feet anchored with dumbbell across chest
DetailsWeightlifting/Conditioning 12 Min Emom 1. 4 Min:1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat(SS%70) 5.8 Min:1 Hang Squat Snatch 9.12 Min: 1 Squat Snatch Strength&Conditioning 18 Min Emom 1.Min:12 Barbel Curl 2.Min:12 Ring Dips 3.Min:50 Double Unders-or 50 Single
DetailsStrength Every 1:30 Min For 12 Min(8R) 5 Deadlift(%75) CONDİTİONİNG 15 Min Amrap 12 Chest to Bar 12 Burpees 12 Box Jumps (24″-20″)
DetailsStrength Every 1:15 Min for 6:15 Min(5R) 8 Front Squat(%65) Every 1:15 Min for 6:15 Min(5R) 8 Bench Press(%65) CONDİTİONİNG 14 Min Emom Odd:200 M -175 M Row Even:15 Wall Ball(9kg-6kg)
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