29-07-2021 PERŞEMBE
Mıddle Workout Every 3 Min For 15 Min(5R) 45 Sec:Plank 30 Cross Mountain Clımber 15 Sec:Hollow Hold 9 Toes-To-Bar -Then- Strength&Gymnastic Every 3 Min For 18 Min(6R) 8 Back Squat(%65)+10 M HandStand Walks Or 3 Wall-Clımber
28-07-2021 ÇARŞAMBA
MetCon 5 Round For Time: 30 Cal Row Or 25 Cal.Assault Bike 30 Box Jumps(24″-20”) 30 Wall Balls(9kg-6Kg) Cap Time:40 Min
27-07-2021 SALI
Strength Every 3:30 Min For 17:30 Min (5R) 8 Ladmine Single Leg Dead Lift(R) 8 Ladmine Single Leg Dead Lift(L) 8 Half Kneeling Landmine Press(R) 8 Half Kneeling Landmine Press(L) -Then- Every 2:30 Min For 15 Min(6R) 12 Barbell Overhead Front Lunge(45 Kg-30Kg)(R1-L2) 50 Double Unders Or 75 Single Jump Rope
26-07-2021 PAZARTESİ
32 Min Emom(8R) 1.Min:5 Power Clean(%65-%70)+10 C2Bar Pull-Up 2.Min:Rest 3.Min:5 Front Squat +10 Kb Swing(28Kg-16Kg) 4.Min:Rest
19-07-2021 PAZARTESİ
For Time: 27-21-15-9 DeadLift(90Kg-65Kg) Toes To Bar Burpee Lateral Jump 400 M Run
17-07-2021 CUMARTESİ
Upper Body Every 3 Min For 18 Min(6R) 15 İnverted Ring Row 12 Paralel Bar Dips 10 Double Dumbbell Bent Over Row 8 Double Dumbbell Sıde Lateral Raises -Then- Lower Body For Time: 100 Step Double Dumbbell Farmer Caary Walking Lunge(R1-L2)
16-07-2021 CUMA
Strength&Conditioning Every 4:30 Min For 22:30 Min(5R) 15 Cal Assault Bike Or 18 Cal.Row 12 Chest to Bar Pull-ups 9 Thrusters(50Kg-40Kg) -Then- İsometric Workout Every 2 Min For 10 Min (5R) 30 Sec:Plate Wall-Sit Hold 20 Sec:Bottom Push-Ups Hold 15 Sec:V-Up Hold
15-07-2021 PERŞEMBE
Strength Every 1:30 Min For 9 Min(6R) 3 Reps Tempo Front Squat(%50-%55) 5 Sn Down(Eccentric) 3 Sn Pause (Bottom) X Fast Up(Concentric) -Then- Every 1:30 Min For 9 Min(6R) 3 Reps Tempo Bench Press(%50-%55) 5 Sn Down(Eccentric) 3 Sn Pause (Bottom) X Fast Up(Concentric) -Then- Mıddle Conditioning 15 Min Emom(5R) 1.Min:40 Cross Mountain Clımber(R1-L2) 2.Min:20…
14-07-2021 ÇARŞAMBA
Strength&Conditioning 5 Round For Time: 400 M Run 30 Air Squat 15 Power Clean(60Kg-45Kg) 9 Push Press(60Kg-45Kg) Cap Time:35 Min
13-07-2021 SALI
MetCon 50-40-30-20-10 reps for time of: Kettlebell Swings(24Kg-16Kg) Wall-Ball(9Kg-6Kg) Sit-Ups Steps Walking Lunge(R1-L2) Cap Time:30 Min