30-12-2020 PERŞEMBE
MetCon 5 Round for time 25 Sit-Ups 20 Wall Ball(9kg-6kg) 15 Kettlebell Swings(24kg-16kg) 10 Burpee Pull-Ups Or 10 Burpee+10 Pull-Up Cap Time:30 Min
29-12-2020 ÇARŞAMBA
MetCon Every 7 Min For 35 Min(5R) 25 Cal. Row Or 20 Cal.Assault Bike 14 Step Double Dumbbell Front Rack Curtsy Lunge (R1-L2) 25 Toes To Bar
28-12-2020 SALI
Strength Pausing Back Squat Complex Every 1:30 Min For 10:30 Min(7R) 1 Pausing Back Squat(%70) (2s in bottom) 2 Back Squats -Then- Every 3:30 Min For 17:30 Min(5R) Body Armor 12 Double Dumbbel Hollow Hold Floor Press 20 M Dumbbell Bear Crawl
28-12-2020 PAZARTESİ
Clean Complex Every 2 Min For 12 Min(6R) 1 Hang Power Clean(%70) 2 Power Clean 1 Hang Squat Clean 2 Squat Clean -Then- MetCon 5 Round For Tıme 21 Pull Ups 15 Bar Facing Burpees 9 Shoulder to Overhead(55Kg-45Kg) Cap Time:20 Min
25-12-2020 CUMA
Strength& Conditioning 8 Round 1 Min:5 DeadLift(%70)+30 Sec:Ring Row Hold 45 Sec:Rest -Then- 8 Round 1.Min:5 Bench Press(%70)+30 Sec:Ring Plank Hold 45 Sec:Rest -Then- For time Core Strength 50 Sıt-Up 50 High Plank Knees to Elbow 50 Corkscrew Plank(R1-L2) 30 Sıt-Up 30 High Plank Knees to Elbow 30 Corkscrew Plank(R1-L2) 15 Sıt-Up 15 High Plank…
24-12-2020 PERŞEMBE
Conditioning 10 Round For Time 50 Double-Unders Or 50 Single Jump Rope 30 Air Squats 15 Cal. Row Or 13 Cal Assault Bike 9 Toes-To-Bar Cap Time:37 Min
23-12-2020 ÇARŞAMBA
Stamina Squats 16 Min Emom(8R) Odd:1 Front Squat(Bs%75) Even:2 Back Squats(%75) -Then- MetCon 15 Min Amrap 3 Power Snatch(60kg-40kg) 15 Wallballs(9kg-6kg)
21-12-2020 SALI
Strength Every 2:30 Min For 12:30 Min(5R) 8 Double Dumbbell Hammer Curl With Shoulder Press 8 Weight Strict Reverse Grip Chin-Up -Then- MetCon Every 10 Min For 20 Min(2R) 21 Cal. Assault Bike Or Row 14 Step Front rack Double Dumbbell Lunge(22,5kg-12,5kg) 15 Cal. Assault Bike Or Row 14 Step Front rack Double Dumbbell Lunge…
20-12-2020 PAZARTESİ
Oly. Every 1:30 Min For 16:30 Min(11R) 1.2.3.R:3 Squat Clean (%60) 4.5.6.R:2 Squat Clean (%65) 7.8.9.R:1 Squat Clean (%70) 10.11.R:1 Squat Clean (%75) -Then- MetCon “Black and Bluer” 5 Round For Time: 10 Power Clean(60kg-40kg) 10 Bar-Facing Burpees Cap time:17 Min
18-12-2020 CUMA
Dumbbell Conditioning 30 Double Dumbell Power Clean(22,5kg-12,5kg) 30 Double Dumbbell Front Rack Squat 30 Push Press 30 Double Dumbbell Step-Up Box Over(R1-L2) 20 Double Dumbell Power Clean 20 Double Dumbbell Front Rack Squat 20 Push Press Double Dumbbell Step-Up Box Over(R1-L2) 10 Double Dumbell Power Clean 10 Double Dumbbell Front Rack Squat 10 Double Dumbbell…