11-10-2021 PAZARTESİ
Strength&Conditioning 10 Round For Time 5 Hang Power Clean&Jerks(50kg-30kg) 1 Round Of “Cındy”(5 Pull-Up+10 Push-up+15 Squat) Cap Time:30 Min
9-10-2021 CUMARTESİ
Conditioning 10 Round 30 Sec:Max Effort Row Rest:1 Min -İnmediatly After- 10 Round 30 Sec:Max Effort Assault Bike Rest:1 Min
8-10-2021 CUMA
MetCon 6 Round For Time: 25 Wall-Ball(9kg-6Kg) 20 Pull-Up 15 DeadLift(Bw-Bw3/4-Bw/2) Cap Time::37 Min
7-10-2021 PERŞEMBE
Oly. Every 5 Min For 15 Min(3R) 5 Squat Snatch(%70 3 Squat Snatch(%75) 1 Squat Snatch(%80) -Then- Multi-Strength Every 3:30 Min For 17:30 Min(5R) 15 Glute Bridge Barbell Floor Press 30 Sec:Ring Push-Ups Hold 15 Reverse Grip Bent Over Barbell Row 30 Sec:Superman Hold
6-10-2021 ÇARŞAMBA
Conditioning 40 Min Emom (10R) 1.Min:10/8/6 Burpee Box Jump (24”-20”) 2.Min:12/10/8 Cal.Assault Bike 3.Min:12/10/8 Cal.Row 4.Min: Rest
5-10-2021 SALI
Strength Every 3 Min For 12 Min(4R) 12 Alternating Kettlebell Press(R1-L2) 24 Single Kettlebell Bent Over Rows (12 Rıght Arm-12 Left Arm) 15/10 Banded Face Pulls -Then- MetCon 5 Rounds For Time: 15 Toes to Bar 12 Double Kb Front Rack Squat(24kg-16Kg) 75 Double-Unders Or 75 Singel Jump Rope Cap Time:20 Min
4-10-2021 PAZARTESİ
Strength Back Squat Every 1:45 Min For 15 Min(10R) 9-7-5-3-1-1-3-5-7-9(%65-%70-%75-%80-%85) -Then- MetCon For Time: 9-7-5-3-1-3-5-7-9 Hang Power Clean(60Kg-45Kg) Ring Muscle-Up Or C2Bar Pull-Up +Push-Ups Cap Time:18 Min
2-10-2021 CUMARTESİ
Conditioning Every 12 Min For 36 Min(3R) 25 Cal.Assault Bike 20 No Jump Burpee 25 Cal. Row 20 No Jump Burpee
1-10-2021 CUMA
Strength&Conditioning 21 Min Emom(7R) 1.Min: 8 Bench Press(%60-%55)+9 Double Kb Gorilla Row 2.Min: 8 Single Kettlebell Squat Clean +9 KB Swings 3.Min:Rest -Then- Accessory Workout Every 2 Min For 10 Min(5R) 10 Lying Barbell French Tri Ext 15 Single Ring Row
30-09-2021 PERŞEMBE
Strength&Conditioning For Time: 3-6-9-12-9-6-3 reps Clean and Jerk(60Kg-40Kg) Front Squat(60Kg-40Kg) Strict Pull-Ups Cap Time:23 Min -Then- Gymnastic&Core Strength For time: 21-18-15-12-9-6-3 Toes-To-Bar Alternatif V-Up(R1-L2) Cap Time:13 Min