10-11-2020 SALI
Gymnastic Conditioning 6 Round For Time: 15 Cal.Row Or Assault Bike 20 Pull-Ups 25 Push-Ups 30 Air Squat 35 Step Front Lunge(R1-L2) Cap time:40 Min
9-11-2020 PAZARTESİ
Strength Every 2 Min For 10 Min(5R) Front Squat 10-8-6-4-2(%65-%70-%75–%80-%85) -Then- MetCon Every 4 Min For 28 Min(7R) 75 Double-Unders Or Single 10 Barbell-Lateral Burpees 5 Power Snatch(50kg-30kg)
7-11-2020 CUMARTESİ
Isometric& Stabilize Strength 5 Round 30 Sec:Slow Ring Mountain Climbers 30 Sec:Rest 30 Sec:Ring Plank Hold 30 Sec:Rest -Then- Strength&Conditioning For Time: 30-20-10 reps Deadlifts (85kg-60kg) Box Jump Overs (24″/20″) Directly into… 10-20-30 reps Kettlebell Swings(24kg-16kg) C2Bar Pull-Ups Cap Time:28 Min
6-11-2020 CUMA
MetCon 30 Min Amrap 5 Single Arm Dumbbell Thrusters(R) 10 Single Arm Dumbbell Power Snatch(R) 5 Single Arm Dumbbell Thrusters(L) 10 Single Arm Dumbbell Power Snatch(L) 15 Cal.Row Or 15 Cal.Assault Bike
5-11-2020 PERŞEMBE
Strength Every 1:30 Min For 10:30 Min(7R) 3 Bench Press(%80) -Then- Barbell Conditioning Every 1:30 Min For 15 Min (10R) 5 Bent Over Barbell Row(50kg-30kg) 5 Hang Power Clean(50kg-30kg) 5 Push Press(50kg-30kg)
4-11-2020 ÇARŞAMBA
Strength Every 2:30 Min for 15 Min(6R) Front Squat 20-10-5-5-2-2(%50-60-70-80) -Then- MetCon 50-35-20 Kb Swings(24kg-16kg) Toes-To-Bar Cap Time:20 Min
3-11-2020 SALI
MetCon For Time: 50-40-30-20-10 Cal.Row Or Assault Bike Wall-Ball(9kg-6kg) Burpee Cap Time:35 Min
2-11-2020 PAZARTESİ
Strength Every 2:30 Min for 15 Min(6R) Back Squat 20-10-5-5-2-2(%50-60-70-80) -Then- Met-Con 50-35-20 Dead Lift(85kg-50kg) Toes-To-Bar Cap Time:20 Min
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