1-12-2020 SALI
Conditioning Every 5 Min For 20 Min(4R) 50/40 Cal.Row -Then- Every 5 Min For 20 Min(4R) 40/30 Cal.Assault Bike
30-11-2020 PAZARTESİ
MetCon 1-2-3-4-5-6-7-8-9-10 Squat Clean(65kg-40kg) 2-4-6-8-10-12-14-16-18-20 Toes-To-Bar 3-6-9-12-15-18-21-24-27-30 Box Jump(24”20”) Cap Time:30 Min
28-11-2020 CUMARTESİ
Strength Every 2:30 Min For 12:30 Min(5R) 10 Barbel Behind Neck Rıght Each Leg Back Lunge 10 Barbel Behind Neck Left Each Leg Back Lunge -Then- Conditioning 24 Min Emom(6R) 1.Min:Max Reverse Grıp Chın-Up 2.Min:Max Double-Unders Or Single Jump Rope 3.Min:Plank 4.Min:Rest
27-11-2020 CUMA
BodyWeight Workout 4 Round 25 Sec:Shoulder Taps 25 Sec:Modifiye Tempo Push-Ups(5 Sec:Down-1 Sec:Up) 25 Sec:High Plank Hold 25 Sec:Air Squat 25 Sec:Jump Squat 25 Sec:Free Squat Hold 50:Sec:Rest -Then- Conditioning 20 Min Amrap 15 Burpee 15.Cal Row Or 12 Cal.Assault Bike
26-11-2020 PERŞEMBE
Oly. 10 Min Emom 2 Squat Snatch(%70-%60) -Then- MetCon For Time: 30 Power Cleans(50kg-35kg) 30 Toes to Bar 30 Box Jumps (24/20) 30 Front Squat(50Kg-35kg) 30 Box Jumps (24”20”) 30 Toes to Bar 30 Power Cleans (50kg-35kg) Cap Time:28 Min
25-11-2020 ÇARŞAMBA
Strength: Every 1:30 Min For 7:30 Min(5R) Back Squat 5-5-5-5–5(%75) -Then- MetCon 12 Min Amrap 15 Push Press(35kg-20kg) 30 Air Squats -Then- Core&Isometric Workout 4 Round 20 Sec:Hollow Hold 20 Sec:Bent Hollow Flutter Kicks 20 Sec:Arch Hold 20 Sec:Prone Shoulder Press 40 Sec:Rest
24-11-2020 SALI
“Singel Arm Dumbbell Complex” Every 3:30 Min For 20 Min(5R) 8 Singel Arm/Single Leg Dumbbell RDL DeadLift(Dumbbell Rıght Arm) 8 Single Arm Dumbbell Front Rack Suitcase Curtsy Squat(R) 8 Singel Arm/Single Leg Dumbbell RDL DeadLift(Dumbbell Left Arm) 8 Single Arm Dumbbell Front Rack Suitcase Curtsy Squat(L) -Then- Every 3:30 Min For 20 Min(5R) 8 Single…
23-11-2020 PAZARTESİ
MetCon For Time: 1000 M Row Or 1.2 Mil Assault Bike 40 CTB Pull-Ups 30 Overhead Squats(50kg-30kg) 750 M Row Or 1 Mil Assault Bike 30 CTB Pull-Ups 15 Overhead Squats 500 M Row Or 0.8 Mil Assault Bike 20 CTB Pull-Ups 8 Overhead Squat Cap Time:35 Min
21-11-2020 CUMARTESİ
Strength&Conditioning Every 3:30 Min For 35 Min(10R) 5 Single Arm Dumbbel Hang Power Clean&Press(R)(22,5kg-12,5kg) 6 Single Arm Dumbell Overhead Front Lunge(R) 5 Single Arm Dumbbel Hang Power Clean&Press(L) 6 Single Arm Dumbell Overhead Front Lunge(L) 10 Box Jumps(24”-20”) 12 Handrelease Push-Ups
20-11-2020 CUMA
MetCon 21-18-15-12-9-6-3 reps for time Kb Front Rack Squats(24kg-12kg) Row Lateral Burpees *250 M Row after each round Or 0,6 mil assault bike/pvc lateral burpees Cap Time:30 Min