31-12-2021 PERŞEMBE
Conditioning 30 Min Emom 1.Min:12/10 Cal.Row 2.Min:12/10 Cal.Assault Bike 3.Min:Rest
30-12-2021 PERŞEMBE
Strength&Conditioning Every 3 Min For 18 Min(6R) 10 Bench Press(%60) 20 Steps Kb Goblet Walking Lunge(R1-L2) Rest:3 Min Every 3 Min For 18 Min(6R) 10 Kettlebell Single Arm Bench Supported Row(R) 8 Single Arm Front Rack Squat(R) 10 Kettlebell Single Arm Bench Supported Row(L) 8 Single Arm Front Rack Squat(L)
29-12-2021 ÇARŞAMBA
Strength 10 Min Emom 3 Weighted Pull-Up -Then- 10 Min Emom 3 Weighted Paralell Bar Dips -Then- 10 Min Emom 3 Back Squat(%75) -Then- Core Strength Every 1:45 Min For 8:45 Min(5R) 10 Plate Turkish Sit-Up(15Kg-5Kg) 20 Sec:Hollow Hold
28-12-2021 SALI
Two Person Team Conditioning For Time: Total K Row Every 3 Minutes [Starting 0:00]: 30 Air Squats Cap Time:36 Min
27-12-2021 PAZARTESİ
“12 Days of Year” For Time: 1 Squat Snatch(50Kg/ 40Kg) 2 Clean&Jerks(50Kg/40Kg)+1 Squat Snatch 3 Deadlifts(50Kg-40Kg)+ 2 C&J +1 Squat Snatch 4 Push Press(50Kg-40Kg)+ 3 DeadLift +2 C&J+1 Squat Snatch 5 Pull-Up +4 Push Press + 3 DeadLift +2 C&J+1 Squat Snatch 6 Front Squat(50Kg-40Kg)+..+…+…. 7 Toes-To-Bar 8 Burpee Lateral Jump Over 9 Kettlebell Swings(24Kg-16Kg)…
25-12-2021 CUMARTESİ
MetCon 15 Min Amrap 15 Cal.Row 15 Kb Swings(24Kg-16Kg) Rest:2 Min 15 Min Amrap 10 Cal.Assault Bike 15 Push-Ups
24-12-2021 CUMA
Dumbell Strength&Conditioning 10 Round For Time 7 Double Dumbbell Hang Power Cleans 7 Double Dumbbell Push Presses 7 Double Dumbbell Devil Press Cap Time:35 Min
23-12-2021 PERŞEMBE
MetCon For Time 21-18-15-12-9-6-3 Front Squat(45Kg-35Kg) 30-27-24-21-18-15-12 Hand Release Push-Up 150-130-110-90-70-50-30 Double-Under Or Singel Jump Rope Cap Time:35 Min
22-12-2021 ÇARŞAMBA
MetCon Every 3 Min For 18 Min(6R) 18/15 Cal.Row 15/12 Chest to Bar Pull-ups Rest:3 Min Every 3 Min For 18 Min(6R) 10/8 Burpee Box Jumps Over(24″-20″) 14/12 Dumbbell Power Snatch(R1-L2)
21-12-2021 SALI
MetCon Two Person Team 4 Round For Time 75 Wall Ball(9Kg-6Kg) 50 Kb Dead Lift High Pull-Up(28Kg-20Kg) 30 Sit-Up Cap Time:35 Min