31-10-2020 CUMARTESİ
Strength&Conditioning For Time: 200-150-100 Double Unders Or Singel 100-75-50 Air Squats 50-35-20 Pull-Ups 21-15-9 Power Clean(60kg-40kg) Cap Time:35 Min
30-10-2020 CUMA
Shoulder Stabilizasyon/Scapular &Core Control 4 Round 30 Sec:Prone Shoulder Press 30 Sec:Scapular Push-Ups On Elbows 30 Sec:High Plank Bird Dog(R1-L2) 30 Sec:Alternatif V-Up 1 Min:Rest -Then- Conditioning 10 Round for time: 10 Double Kettlebell Front Rack With Front Lunge(R1-L2)(24kg-12kg) 10 Gorilla Row 10 Burpee 10 Wall Ball(9kg-6Kg) Cap time:30 Min
28-10-2020 ÇARŞAMBA
Oly. 15 Min Emom 1 Clean DeadLift 1 Hang Squat Clean 1 Squat Clean 1 Front Squat -Then- Strength Every 1:30 Min For 12 Min(8R) 5 Bench Press(%75-%70)
27-10-2020 SALI
Strength&Conditioning 21 Min Emom(7R) 1.Min:4 Push-Press+8 Barbell Behind Neck Reverse Lunge(R1-L2) 2.Min:12 Cal.Assault Bike Or Row 3.Min:Rest -Then- Multi Workout Every 1:30 Min For 7:30 Min(5R) 5 Tempo Squat With Jumps 5 Sec:Down 1 Sec:Jump 30 Sec:Free Squat Hold -Then- 5 Round 20 Sec:Hollow Hold 20 Sec:Bent Hollow Flutter Kicks 40 Sec:Rest
26-10-2020 PAZARTESİ
Oly. 15 Min Emom 1 Snatch DeadLift 1 Hang Squat Snatch 1 Squat Snatch 1 Overhead Squat -Then- 4 Rounds For Time 25 Toes To Bar 25 Push Ups Cap Time:15 Min
24-10-2020 CUMARTESİ
Strength 20 Min Emom Odd:5 Back Squat(%70)+10 Weight Paralel Bar Dips Even:Rest -Then- Every 2 Min For 10 Min (5R) 20 Sec:Chın-Up Hold Or Inverted Ring Row Hold 4 Reps Tempo Barbell Curl
23-10-2020 CUMA
Eccentric Workout Strength Every 2:30 Min For 15 Min(6 R) 5 Rep Tempo Bench Press 5 Sec:Down 1 Sec:Up 8 Single Legs Kb RDL with Reach(R) 8 Single Legs Kb RDL with Reach(L) -Then- Every 2:30 Min For 15 Min(6 R) 10 Ladmine Single Arm Shoulder Press(R) 10 Ladmine Single Arm Shoulder Press(L) 10 Single…
22-10-2020 PERŞEMBE
Eccentric Workout Strength Every 2 Min For 12 Min(6R) 5 Rep Tempo Bench Press 5 Sec:Down 1 Sec:Up -Then- Every 1:30 Min For 7:30 Min(5R) 15 Single Leg Glute Bridge(R) 15 Single Leg Glute Bridge(R) -Then- Every 2 Min For 12 Min(6R) 10 Ladmine Single Arm Shoulder Press(R) 10 Ladmine Single Arm Shoulder Press(L)
21-10-2020 ÇARŞAMBA
Eccentric Workout Strength Every 2 Min For 12 Min(6R) 5 Rep Tempo Front Squat 5 Sec:Down 1 Sec:Up -Then- Every 2 Min For 12 Min(6R) 5 Rep Tempo DeadLift 5 Sec:Down 1 Sec:Up -Then- Isometric Workout 4 Round 1 Min:Barbell Overhaed Hold(20kg-10kg) 1 Min:Plank 1 Min:Rest
20-10-2020 SALI
For Time: 5 Round For Time: 40 Cal.Row Or Assault Bike 35 Burpee Cap Time:35 Min