16-10-2020 CUMA
Strength&Conditioning 32 Min Emom(8R) 1.Min:5 Back Squat(%70) 2.Min:10 Burpee Box Jump Over (24”-20”) 3.Min:15 KB Swing(24-12kg) 4.Min:Rest
15-10-2020 PERŞEMBE
Core Strength 5 Round 30 Sec:Single Arm Push-Up Holds(Rıght) 30 Sec:Single Arm Push-Up Holds(Left) 30 Sec:Alternatif V-Up 30 Sec:Rest -Then- Strength Every 2:30 Min For 17:30 Min(7R) 5 Hang Power Snatch(50kg-30kg) 7 Bent Over Barbell Row(50kg-30kg) 9 Push Press(50kg-30kg)
14-10-2020 ÇARŞAMBA
Metcon 30 Min Amrap 5 Weighted Pull-Ups(15kg-5kg) 10 Push-Ups With Feet On Box(20”-16”) 15 Squats With Plate(20Kg-5kg)
13-10-2020 SALI
Plyometric Workout 5 Round 20 Sec:Stationary Split Lunge(Rıght) 20 Sec:Rest 20 Sec:Stationary Split Lunge(Left) 20 Sec:Rest 20 Sec:Tuck Jump 40 Sec:Rest -Then- HATERADE 5 Round For Time: 20 Cal Assault Bike Or Row 20 Single Arm Dumbbell Overhead Lunge(22,5kg-12,5kg) “Switch arms after 10 reps” Cap time:25 Min
12-10-2020 PAZARTESİ
Strength Every 2 Min For 12 Min(6R) 5 Reps Tempo Weight Paralel Bar Dips 5 Reps Tempo Push-Up 5 Sec:Down 1 Sec:Up -Then- MetCon Every 2:30 Min For 20 Min(8R) 10 Deadlifts(85kg-50kg) 10 Bar Facing Burpees
10-10-2020 CUMARTESİ
Strength 15 Min Emom “Work Up To Heavy” 1 DeadLift 1 Hang Power Clean 1 Front squat 1 Push press -Then- Skıll&Gymnastic Conditioning 14 Min Emom Odd:50-70 Double Unders Or Single 70 Jump Rope Even:5-6 Strict Handstand Push-Ups Or 12-14 HandRelease Push-Ups
9-10-2020 CUMA
Core&Scapular Workout 4 Round 30 Sec:Prone Shoulder Press 30 Sec:Scapular Push-Ups On Elbows 30 Sec:High Plank Bird Dog 30 Sec:Leg Raises /Toe Touch Crunches 1 Min:Rest -Then- 24 Min Emom (8R) 1.Min:10 Bench Press(%60) 2.Min:20 Kettlebell Swings(24kg-16kg) 3.Min:Rest
8-10-2020 PERŞEMBE
Metcon For Time: 50 Cal.Row Or Assault Bike 40 Burpee Box Jumps(24”-20”) 40 Cal.Row 30 Burpee Box Jumps 30 Cal.Row 20 Burpee Box Jumps 20 Cal.Row 10 Burpee Box Jumps Cap Time:40 Min
7-10-2020 ÇARŞAMBA
Strength Every 1:30 Min For 7:30 Min(5R) Back Squat 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) -Then- MetCon For time 50-40-30-20-10 C2Bar Pull-Ups Wall-Ball(9kg-6kg) Cap time:30 Min
6-10-2020 SALI
İsometric Strength&Core Control 5 Round 30 Sec:Push-Up Hold 15 Sec:Half Push-Up Hold Rest:30 Sec -Then- 5 Round 30 Sec:Pike Leg Lift(R1/L2) 30 Sec: Hollow Hold 30 Sec:Rest -Then- Strength 6 Round 15 Dumbbell Floor Press 10 Single Leg Barbell Deadlifts(Rıght) 10 Single Leg Barbell Deadlifts(Left) Rest:1 Minute Between