1-12-2021 ÇARŞAMBA
Row Conditioning 8 Rounds 1 Min:Max Cal. Row 1 Min:Rest -İmmediately After- Assault Condıtıonıng 8 Rounds 1 Min:Max Cal. Assault Bike 1 Min:Rest
30-11-2021 SALI
Oly. Every 1:30 Min For 15 Min (10R) 3 Clean&Jerks +2 Front Squat(%65) -Then- Strength Every 1:30 Min For 15 Min(10R) 3 Bench Press(%75)
29-11-2021 PAZARTESİ
Strength Every 1:30 Min For 9 Min (6R) 3 Tempo Back Squat 5 Sec:Down X:Up -Then- Gymnastic &MetCon 10 Round For Time 7 C2Bar Pull-Up 14 Push-Ups 21 Air Squat Cap Time:28 Min
27-11-2021 CUMARTESİ
MetCon 18 Min Emom(6R) 1.Min:18 Wall-Ball(9Kg-6Kg) 2.Min:15 Cal.Row 3 Min: Rest -Then- Gymnastic&Static Strength 12 Min Emom(4R) Odd:3 Wall-Clımber Even:Wall-Sit Hold
26-11-2021 CUMA
OLY. 15 Min Emom 5 Min Emom 1 Power Clean+1 Front Squat 5 Min Emom 1 Hang Squat Clean 5 Min Emom 1 Squat Clean -Then- MetCon For time: 10-8-6-4-2 Ring Muscle-ups 100-90-80-70-60 Double Unders -Scaling Option- For time: 10-8-6-4-2 Bar Muscle-ups Or C2Bar Pull-Up+Handrelease Push Ups Cap Time:15 Min
25-11-2021 PERŞEMBE
Strength Every 2:30 Min For 15 Min (6R) Back Squat 12-10-8-6-4-2(%60-%65%-%70-%75-%80-%85) -Then- Multi-Strength Every 2:45 Min for 13:45 Min(5R) 8 Reverse Grip Chin-Up Pull-Ups 8 Split Squat Dumbbell Shoulder Press 8 Split Squat Dumbbell Supinated Curl -Then- Core Strength 5 Round 20 Sec:Hollow Rock 20 Sec:V-Up Hold 40 Sec:Rest
24-11-2021 ÇARŞAMBA
MetCon For Time: 27-21-15-9-6-3 Box Jump Overs (24″/20″) Thrusters (40/ 30 kg) Toes-To-Bar Cap Time:30 Min
23-11-2021 SALI
Condıtıonıng 40 Min Emom(10R) 1 Min:10/8 Cal.Assault Bike+ 10/8 Kb Swings(24Kg-16Kg) 2.Min:Rest 3.Min:10/8 Cal.Row+10/8 No Jump Burpee 4.Min:Rest
22-11-2021 PAZARTESİ
OLY. 15 Min Emom 5 Min Emom 1 Power Snatch+1 Overhead Squat 5 Min Emom 1 Hang Squat Snatch 5 Min Emom 1 Squat Snatch -Then- Multi-Strength Every 2:30 Min For 12:30 Min(5R) 10 Weighted Paralell Bar Dips 5 Barbell Front Rack Reverse Drop Lunge(R) 5 Barbell Front Rack Reverse Drop Lunge(L)
19-11-2021 CUMA
MetCon 25 Min Amrap 5 Strict Pull-ups 10 Alternating Single Dumbbell Power Snatches (22.5 kg/12,5 kg) 15 Handrelease Push-Ups