18-10-2019 CUMA
Strength Every 1:30 Min For 12 Min(8R) Dead Lift 7-7-5-5-3-3-1-1(%70–%75-%80-%85) -Then- Every 1:30 Min For 12 Min(8R) Bench Press 7-7-5-5-3-3-1-1(%70–%75-%80-%85) -Then- MetCon 15 Min Amrap 10 Push-Ups 10 V-Ups 15 Air Squat
17-10-2019 PERŞEMBE
Conditioning Cardio Complex 1000 M Row 1 Mile Assault Bike 200 Double-Unders Or 300 Singel Jump Rope 750 M Row 0.8 Mile Assault Bike 150 Double-Unders Or 250 Singel 500 M Row 0.6 Mile Assault Bike 100 Double Unders Or 200 Singel 250 M Row 0.4 Mile Assault Bike 50 Double Unders Or 150 Singel Cap time:35 Min
16-10-2019 ÇARŞAMBA
Strength Every 1:30 Min For 12 Min(8R) Back Squat 7-7-5-5-3-3-1-1(%70–%75-%80-%85) -Then- Strength&Conditioning 50-40-30-20-10 Barbell Curl(20kg-15kg) 10-20-30-40-50 Kb Swing(24kg-12kg) Cap time:20 Min
15-10-2019 SALI
Open Workout 20.1 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb.(30kg)♂ 95 lb.(43kg) Scaled:Female 25 kg Scaled:Men 30 Kg RX Cap time:15 Min Box Cap time:25 Min
14-10-2019 PAZARTESİ
Two Person Team Wod For Time: 1.Partner: 300 Cal.Row 2.Partner:Single Arm Kettlebell or Dumbbell Overhead Hold(24kg-12kg) 1.Partner:300 Air Squat 2.Partner:Plank Cap tıme:40 Min
13-10-2019 PAZAR
Strength 12 Min Emom Odd:10 Barbell Shoulder Press Even:10 Ring Row -Then- 12 Min Emom Odd:5 Back Squat(%65) Even:15 HandRelease Push-Up -Then- Every 1:30 Min For 9 Min(6R) 10 Barbell Curl
12-10-2019 CUMARTESİ
Conditioning 4 Round For Time: 30 Burpees 400 M Run 30 Box Jumps Over(24″-20″) 400 M Run
11-10-2019 CUMA
Strength Every 2:30 Min For 15 Min(6R) 10 Strict Pull-Ups+10 Dumbbell Shoulder Press -Then- Every 2:15 Min For 11:15 Min(5R) 10 Single Leg Double Dumbbell Romanian Deadlift(Rıght each Leg/Left each Leg) -Then- 4 Round 1.Min:15 Shoulder Bridge 2.Min:Wall Squat Hold 3.Min:Rest
9-10-2019 PERŞEMBE
MetCon 17 Min Amrap 15 Cal. Assault Bike 20 Air Squats Rest:3 Min 17 Min Amrap 15 Cal.Row 20 Push-Ups
9-10-2019 ÇARŞAMBA
OLY. 15 Min Emom 1.2.3.Min:3 Squat Snatch(%50) 4.Min:Rest 5.6.7.Min:2 Squat Snatch(%55) 8.Min:Rest 9.10.11.Min:1 Squat Snatch(%60) 12.Min:Rest 13.14.15.Min:1 Squat Snatch(%65) -Then- Conditioning 5 Round For Time 100 Double Unders Or 200 Singel Jumps rope 25 Toes to bar Cap time:17 Min