10-08-2021 SALI
Strength&Conditioning 50 Toes-To-Bar -Immediately after- 3 Round 400 M Run 7 Power Snatch(50Kg-35Kg) 7 Squat Snatch (50Kg-35Kg) 7 Overhead Squat(50Kg-35Kg) -Cash Out- 50 Toes-To-Bar Cap Time:34 Min
9-08-2021 PAZARTESİ
Strength Every 2 Min For 16 Min(8R) Back Squat 9-7-5-3-3-5-7-9(%65-%70-%75-%80) -Then- MetCon 5 Round for time: 15 Kb Swings(28Kg-20Kg) 15 Handrelease Push-Ups Cap Time:15 Min
7-08-2021 CUMARTESİ
Conditioning 13 Min Amrap 200 M Run 10 Burpees -Rest 2 Min- 13 Min Amrap 200 M Run 15 Toes-To-Bar -Rest 2 Min- 13 Min Amrap 200 M Run 20 Jumping Lunge(R1-L2)
6-08-2021 CUMA
Strength Every 3 Min For 18 Min(6R) 5 Front Squat (%70) 15 Parallel Bar Push-Ups 30 Sec:Wall Hand-Stand Hold -Then- Isometric Strength 5 Round 20 Sec:Bent Over Barbell Row Hold 40 Sec:Rest 20 Sec:Reverse Grıp Chın-Up Hold 40 Sec:Rest
5-08-2021 PERŞEMBE
Strength&Conditioning For Time: 6-5-4 Squat Snatch(50Kg-35Kg) Overhead Squat(50Kg-35Kg) -Immediately after- 30 C2Bar Pull-Up 5-4-3 Squat Snatch Overhead Squat -Immediately after- 25 C2Bar Pull-Up 4-3-2 Squat Snatch Overhead Squat -Immediately after- 20 C2Bar Pull-Up 3-2-1 -Immediately after- 15 C2Bar Pull-Up Cap Time:35 Min
4-08-2021 ÇARŞAMBA
Conditioning Every 10 Min For 40 Min(4R) 30/25 Cal. Row 100 D.U Or 150 Single Jump Rope 25/20 Cal. Assault Bike 100 D.U Or 150 Single Jump Rope
3-08-2021 SALI
Accessory Workout Every 3 Min For 15 Min(5R) 8 Back Rack Drop Lunge To Knee Lift(R) 8 Back Rack Drop Lunge To Knee Lift(L) 10 Bent Over Dumbell Row -Then- Every 2:30 Min For 12:30 Min(5R) 8 Bench Press(%70) 6 Dumbbel Curl İn Split Squat Hold(R) 6 Dumbbel Curl İn Split Squat Hold(L) -Then- İsometric…
2-08-2021 PAZARTESİ
Strength&Conditioning 5 Round For Time: 7 Squat Clean(60Kg-50Kg) 14 Burpee Barbell Lateral Jump 21 Wall-Ball(9Kg-6Kg) Cap Time:30 Min
31-07-2021 CUMARTESİ
Strength&Conditioning 25 Min Amrap 10 Pull-Up 10 Thrusters(40Kg-30Kg) 200 M Run
30-07-2021 CUMA
Conditioning 40 Min Emom(10R) 1.Min:12-10 Cal.Row 2.Min:12-10 Cal Assault Bike 3.Min:12-10 Burpee 4.Min:Rest