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)…