24-12-2020 PERŞEMBE
Conditioning 10 Round For Time 50 Double-Unders Or 50 Single Jump Rope 30 Air Squats 15 Cal. Row Or 13 Cal Assault Bike 9 Toes-To-Bar Cap Time:37 Min
23-12-2020 ÇARŞAMBA
Stamina Squats 16 Min Emom(8R) Odd:1 Front Squat(Bs%75) Even:2 Back Squats(%75) -Then- MetCon 15 Min Amrap 3 Power Snatch(60kg-40kg) 15 Wallballs(9kg-6kg)
21-12-2020 SALI
Strength Every 2:30 Min For 12:30 Min(5R) 8 Double Dumbbell Hammer Curl With Shoulder Press 8 Weight Strict Reverse Grip Chin-Up -Then- MetCon Every 10 Min For 20 Min(2R) 21 Cal. Assault Bike Or Row 14 Step Front rack Double Dumbbell Lunge(22,5kg-12,5kg) 15 Cal. Assault Bike Or Row 14 Step Front rack Double Dumbbell Lunge…
20-12-2020 PAZARTESİ
Oly. Every 1:30 Min For 16:30 Min(11R) 1.2.3.R:3 Squat Clean (%60) 4.5.6.R:2 Squat Clean (%65) 7.8.9.R:1 Squat Clean (%70) 10.11.R:1 Squat Clean (%75) -Then- MetCon “Black and Bluer” 5 Round For Time: 10 Power Clean(60kg-40kg) 10 Bar-Facing Burpees Cap time:17 Min
18-12-2020 CUMA
Dumbbell Conditioning 30 Double Dumbell Power Clean(22,5kg-12,5kg) 30 Double Dumbbell Front Rack Squat 30 Push Press 30 Double Dumbbell Step-Up Box Over(R1-L2) 20 Double Dumbell Power Clean 20 Double Dumbbell Front Rack Squat 20 Push Press Double Dumbbell Step-Up Box Over(R1-L2) 10 Double Dumbell Power Clean 10 Double Dumbbell Front Rack Squat 10 Double Dumbbell…
17-12-2020 PERŞEMBE
MetCon A: Every 3 Min For 18 Min(6R) 30 Double-Unders Or 50 Single Jump 15 Cal.Row 10 Front Rack Alt.Back Lunges(50kg-35kg) B: Every 3 Min For 18 Min(6R) 30 Double-Unders 12 Cal.Assault Bike 20 Walking Lunges
16-12-2020 ÇARŞAMBA
Core Strength&Stability 4 Round 30 Sec:Star Plank(R) 30 Sec:Star Plank(R) 30 Sec:Single Leg Glute Bridge Hold(R) 30 Sec:Single Leg Glute Bridge Hold(L) 30 Sec:Rest -Then- Strength Stamina Squats 14 Min Emom(7R) Odd:2 Front Squat(BS%65) Even:4 Back Squat(%65) -Then- Strength 14 Min Emom(7R) Odd:10 Hollow Dumbbell Floor Press Even:5 Weight Reverse Grip Strict Chin-Up
15-12-2020 SALI
Oly. 14 Min Emom Odd: 3 Power Snatch Even:3 Squat Snatch -Then- HIIT 4 Round 2 Min Clock 8 Hang Power Clean(55 kg-35kg) 8 Shoulder-to-Overhead(55kg-35kg) Remaining Time Max Effort Air Squat Rest:2 Min
14-12-2020 PAZARTESİ
MetCon 3 Round 50 Wallballs (9kg-6kg) 25 Toes to Bar 10 Devil Presses (22.5kg-12,5kg) -Direct İnto- 30 Burpees 20 Ring Muscle-Ups Or 30 Strict Pull-Ups 30 Burpees Cap time:38 Min
11-12-2020 CUMA
Strength&Conditioning 32 Min Emom(8R) 1.Min:12 Back Squat(%55-%50) 2.Min:12 Double Dumbbell Push-Press 3.Min:12 Dumbbell Burpee Lateral Jump 4.Min:Rest