11-08-2020 SALI
Isometric Workout 4 Round 30 Sec:Single Arm Plank(Rıght) 30 Sec:Single Arm Plank(Left) 30 Sec:Hollow Hold 30 Sec:Rest -Then- MetCon 10 Round For Time: 250 M Row 7 Bench Press(Bw-Bw3/4-Bw/2) Cap time:24 Min
10-8-2020 PAZARTESİ
Strength&Conditioning 30 Min Emom 1.Min: 2 Squat Clean(%75-%70)+10 Toes-To-Bar 2.Min:15 Wall-Ball(9kg-6kg) 3.Min:Rest
8-08-2020 CUMARTESİ
Conditioning 10 Round For Time: 15 Cal. Row 10 Burpee Lateral Jump Row Cap time:40 Min
7-04-2020 CUMA
Accessory Workout 30 Min Emom 1.Min:10 Weight Paralel Bar Dips+ 8 Reverse Grıp Chın-Ups 2.Min: 10 Kettlebell Gorilla Row+8 Alternate Kettlebell Shoulder Press 3.Min:Rest
6-04-2020 PERŞEMBE
MetCon 21-18-15-12-9-6-3 Back Squat (Bw-Bw3/4-Bw/2) Dumbbell Hang Power Clean&Push Jerks(17,5-10kg) Dumbbell Front Rack Reverse Lunge(R1-L2) Dumbbell Renegade Row(R1-L2) Cap time:34 Min
5-04-2020 ÇARŞAMBA
MetCon Every 2:15 Min For 22:30 Min(10R) 10 C2Bar Pull-Ups 7/5 Cal.Assault. Bike 6 Burpee -Then- Core Control 6 Round 30 Sec:Hollow Hold 1 Min:Rest
4-08-2020 SALI
Oly. Every 2 Min For 16 Min(8R) 3 Squat Clean+3 Front Squat(%70-%65) -Then- Strength Every 3 Min For 18 Min(6R) 10 Strict Barbell Shoulder Press 15 Ring Row 20 Push-Ups
30-07-2020 PERŞEMBE
MetCon 5 Round for time: 30 Wall -Ball(9kg-6kg) 30 Burpee 30 Sit-Up Cap time:40 Min
29-07-2020 ÇARŞAMBA
MetCon 5 Round for time 25 Step Kb Goblet Front Rack Reverse Lunge(R1-L2)(24kg-12kg) 25 Kb Swıngs(24kg-12kg) 25 Pull-Ups Cap time:35 Min
28-07-2020 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 5 Back Squat(%70-%65) -Then- MetCon 24 Min Emom(8R) 1.Min:7 Cal.Assault Bıke+15 Air Squat 2.Min:50 Double-Unders Or Single+15 Push-Ups 3.Min:Rest