23-09-2020 ÇARŞAMBA
Core Strength 5 Round 20 Sec:Hollow Rock 20 Sec:V-Ups 40 Sec:Rest -Then- MetCon 50-40-30-20-10 Dumbbell Power Snatch(R1-L2) Toes-To-Bar Cap time:30 Min
22-09-2020 SALI
MetCon Every 12 Min For 36 Min(3R) 1000 M Row or 1 Mil Assault Bike + Movement 1.Round:300 Double-Unders Or 300 Single 2.Round:50 Burpees 3.Round:150 Air Squat
21-09-2020 PAZARTESİ
Every 1:30 Min For 12 Min(8R) 2 Front Squat(%80) -Then- Upper Body Assesory Workout 2 Round 30 Barbell Curl 30 Strict Shoulder Press 30 Barbell Front Raises 30 Dumbbell Hammer Curl 30 Dumbbell Sıde Lateral 30 Barbell Upright Row 30 Barbell Push Press 1 Min:Rest Weight:20kg-10kg Cap time:25 Min
19-09-2020 CUMARTESİ
Strength Every 1:30 Min For 12 Min(8R) 2 Back Squat(%80) -Then- Every 2 Min For 10 Min(5R) 8 Barbell Behind Neck Rıght Leg Split Squat 8 Barbell Behind Neck Left Leg Split Squat -Then- Every 1:30 Min For 12 Min(8R) 2 Bench Press(%80)
18-09-2020 CUMA
Conditioning 1500 M Row 200 Double-Unders Or 250 Single 100 Cal.Bike 200 Double-Unders 1500 M Row Cap time:34 Min
17-09-2020 PERŞEMBE
MetCon For Time: 50-40-30-20-10 Med-Ball Clean(9kg-6kg) Sit-Ups Handrelease Push-Ups Cap time:34 Min
15-09-2020 ÇARŞAMBA
Strength&Conditioning 10 Round For Time: 3 Squat Snatch(60kg-40kg) 5 Push Press(60kg-40kg) 8 Box Jumps(24”20”) Cap time:30 Min
14-09-2020 SALI
MetCon 30 Min Amrap 20 Cal.Assault Bıke 3 Round 5 Bar Muscle-Up Or 5 C2Bar Pull-Ups 10 Push-Ups 15 Air Squat
13-09-2020 PAZARTESİ
Oly. Every 1:30 Min For 12 Min(8R) 2 Squat Clean(%75)+1 Front Squat -Then- MetCon 3 Round 5 Min Amrap 3 Thruster(60kg-40kg) 6 Barbell Burpee Lateral Jump 9 DeadLıfts(60kg-40kg) Rest:2 Min
12-09-2020 CUMA
Core Strength 4 Round 30 Sec:Hollow Hold 30 Sec:Sıde Plank(R) 30 Sec:Sıde Plank(L) 1 Min:Rest -Then- Strength For Time 10-9-8-7-6-5-4-3-2-1 DeadLift(%70) Bench Press(%70) Cap time:20 Min -Then- Accessory Workout 4 Round 21 Part Barbell Curl “Rest as needed between the rounds”