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
12-07-2021 PAZARTESİ
Strength Every 1:30 Min For 9 Min(6R) 3 Reps Tempo Back 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 Barbell Shoulder Press(%50-%55) 5 Sn Down(Eccentric) 3 Sn Pause (Bottom) X Fast Up(Concentric) -Then- Conditioning 15 Min Emom(5R) 1.Min:15 Burpee No Jump 2.Min:20…
10-07-2021 CUMARTESİ
MetCon Every 5 Min For 30 Min(6R) 15 Kb Swings(24Kg-16Kg) 15 Cal.Assault Bike Or 18 Cal.Row 15 Pull-Ups 150 M Run
9-07-2021 CUMA
Strength 12 Min Emom 1.Min:5 Back Squat(%70)+10 Dumbbell Shoulder Press 2.Min:Rest -Then- Every 2 Min For 12 Min(6R) 10 Reverse Grip Bent Over Barbell Row 6 Dumbbel Curl İn Split Squat Hold(R) 6 Dumbbel Curl İn Split Squat Hold(L) -Then- MetCon 2 Round 50 Step Walking Lunge(R1-L2) 400 M Run Cap Time:12 Min
8-07-2021 PERŞEMBE
Oly&Gymnastic 10 Round For Time: 2 Squat Clean+1 Front Squat(70Kg-50Kg) 5 Ring Muscle-Up Or 5 Bar Muscle+5 Push-Up Or 5 C2Bar Pull-Up+5 Push-Ups Cap Time:25 Min -Then- Core Workout Every 3 Min For 15: Min(5R) 10 Weight Plate Turkish Sit-Up 15 Sec:Hollow Hold 45 Sec:Plank