1-11-2021 PAZARTESİ
Oly Every 1:30 Min For 10:30 Min(7R) 3 Squat Clean(%75) -Then- 10 Min Emom 3 Push Press(%75) -Then- Conditioning 10 Round For Time: 21 Double-Under Or Singel Jump Rope 15 Air Squat 9 Push-Up Cap Time:15 Min
30-10-2021 CUMARTESİ
Gain Set Multi-Strength Every 5:30 Min 33:10 Min(6R) 10 Strict Weighted Pull-ups (As Heavy as Possible) 10 Bent Over Double KB Row 10 Double KB Front Rack Squat 10 Double Farmers Carry Reverse Lunge(R1-L2) 10 Strict Weighted Paralell Bar Dips (As Heavy as Possible) 10 KB Deficit Push-Ups :30 Sec Plate Weighted Hollow Hold
28-10-2021 PERŞEMBE
MetCon For Time: 100 Cal Row OR 80 Cal. Assault Bike 50 Dumbbell Power Snatch( 22.5 /12,5Kg)(DB Power Snatch:Switch Arms Every 5 Reps) 50 Dumbbell-Facing Burpees 50 Dumbbell Goblet Squat(22,5/12,5Kg) 30 Dumbbell-Facing Burpees 30 Dumbbell Power Snatch(22,5/12,5Kg)DB Power Snatch:Switch Arms Every 5 Reps) 50 Cal Row OR 40 Cal Assault Bike
27-10-2021 ÇARŞAMBA
Strength&Conditioning For Time: 1 Round of “Macho Man” 50 Double Unders Or 50 Singel Jump Rope 2 Rounds of “Macho Man” 50 Double Unders 3 Rounds of “Macho Man” 50 Double Unders 4 Rounds of “Macho Man” 50 Double Unders 5 Rounds of “Macho Man” 50 Double Unders Cap Time 30 Min Barbell: 60/ 45…
26-10-2021 SALI
Concentric&İsometric Strength Every 2:30 Min For 12:30 Min(5R) Back Squat 10-8-6-4-2(%60-%65-%70-%75-%80) 30 Sec:Wall-Sit Hold -Then- Every 2:30 Min For 12:30 Min(5R) Strict Shoulder Press 10-8-6-4-2 (%60-%65-%70-%75-%80) 30 Sec:Wall HandStand Hold -Then- Every 2 Min For 10 Min(5R) Deadlift 10-8-6-4-2(%60-%65-%70-%75-%80) 15 Sec:Pull-Up Bar Hanging L-Sit Hold
25-10-2021 PAZARTESİ
Strength&Conditioning 21 Min Emom(7R) 1.Min: 10 Bench Press(%60) 2.Min: 10 Cal.Assault Bike OR 12 Cal.Row 3.Min: 20 Sec:Plate Hollow Hold -Then- İsometric Strength Every 3:15 Min For 13 Min(4R) 15 Bench Glute Bridge 15 Sec: Bench Glute Bridge Hold 15 Bulgarian Split Squat (R) 15 Sec: Split Squat Hold(R) 15 Bulgarian Split Squat (L)…
23-10-2021 CUMARTESİ
CONDİTİONİNG 12 Min Emom(6R) Odd:15 Kettlebell Swings+40 Double-Unders Or 40 Single Jump Rope Even:Rest 12 Min Emom(6R) Odd:12 Toes-To-Bar +12 Hollow Rock Even:Rest 12 Min Emom(6R) Odd:12 Cal Assault Bike Even:Rest
22-10-2021 CUMA
Two Person Team Conditioning Total 5 K Row Stop every 2 Min to perform 40 Push ups, 40 Sit ups and 40 Air Squats Cap Time:40 Min
21-10-2021 PERŞEMBE
Oly 11 Min Emom 1.2.3.Min:4 Power Snatch(%60) 4.Min: Rest 5.6.7.Min: 3 Power Snatch(%65) 8.Min:Rest 9.10.11.Min: 2 Power Snatch(%70) -Then- Multi-Strength Every 3 Min For 18 Min(6R) 15 Barbell Glute Bridge Floor Press 10 Barbell Overhead Front Lunge(R1-L2) 5 Weight Reverse Grip Strict Chın-Up
20-10-2021 ÇARŞAMBA
Strength Every 1:45 Min For 10:30 Min(6R) Back Squat 12-10-8-6-4-2 reps(-%60-%65-%70-%75-%80-%85) -Then- Multi-Strength Every 4:30 Min For 22:30 Min (5R) 10 Barbell Z Press 30 Sec:Ring Push-Up Hold 10 Plate Halos(R1-L2) 30 Sec:Kneeling Weighted Plate Wall Sit Hold 10 Plate Turkish Sit-Up 30 Sec:Superman Hold