11-09-2021 CUMARTESİ
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat(%70) -Then- Gymnastic Strength Every 1:45 Min For 17:30 Min(10R) 3 Weighted Pull-Ups 5 Strict Pull-Ups 7 Kipping Pull-Ups OR Scaling: 8 Strict Pull-Ups 7 Kipping Pull-Ups
10-09-2021 CUMA
Conditioning 6 Round 1 Min:Max Cal.Row 45 Sec:Rest 1 Min:Max Cal.Assault Bike 45 Sec:Rest 1 Min:Max Double-Unders Or Singel Jump Rope 45 Sec:Rest
9-09-2021 PERŞEMBE
Oly Every 1:30 Min For 16:30 Min (11R) Mins 1+2+3 – 4 Squat Clean Min 4- Rest Mins 5+6+7 – 3 Squat Clean Min 8 – Rest Mins 9+10+11 – 2 Squat Clean -Then- Multi-Strength 18 Min Emom(6R) Odd:5 Bench Press(%65)+15-12 Kb Deficit Push-Ups 2.Min:10 Double KB Turkish Sit-Ups 3.Min:Rest
8-09-2021 ÇARŞAMBA
Multi-Strength Every 2:15 Min For 13:30 Min(6R) 8-10 Reverse Grip Pull-Ups 8-10 Dumbbell Strict Shoulder Press 15 Sec:Paralel Bar L-Sit Hold -Then- Every 3:30 Min 17:30 Min(5R) 10 Parallette Plank Support Dumbbell Row(R) 10 Parallette Plank Support Dumbbell Row(L) 10 Single Leg /Single Arm Dumbbell DeadLift(R) 10 Single Leg /Single Arm Dumbbell DeadLift(L)
7-09-2021 SALI
MetCon 35 Toes-To-Bar 50 Burpees 75 Wall-Ball(9K-6kg) 25 Toes-To-Bar 35 Burpees 50 Wall-Ball 15 Toes-To-Bar 20 Burpee 25 Wall-Ball Cap Time:40 Min
6-09-2021 PAZARTESİ
Oly Every 1:30 Min For 16:30 Min Mins 1+2+3 – 4 Squat Snatch Min 4- Rest Mins 5+6+7 – 3 Squat Snatch Min 8 – Rest Mins 9+10+11 – 2 Squat Snatch -Then- Functional Strength Every 2:30 Min For 12:30 Min(5R) 10 Single Arm Landmine Row(R) 10 Single Arm Landmine Row(L) 10 Single Arm Press…
4-09-2021 CUMARTESİ
Strength&Conditioning For Time: 27 Deadlifts, 27 Toes To Bar,27 Burpee Barbell Lateral Jump 400 M Run 21 Deadlifts, 21 Toes To Bar, 21 Burpee Barbell Lateral Jump 400 M Run 15 Deadlifts, 15 Toes To Bar,15 Burpee Barbell Lateral Jump 400 M Run 9 Deadlifts, 9 Toes To Bar,9 Burpee Barbell Lateral Jump 400 M…
3-09-2021 CUMA
Multi-Strength Every 3:30 Min For 21 Min(6R) 8 Bench Press(%60) 8 Singel Arm Dumbbell Overhead Reverse Lunge Ipsilateral(R) 8 Singel Arm Dumbbell Overhead Reverse Lunge Ipsilateral(L) 8 Single Arm Dumbell Row(R) 8 Single Arm Dumbell Row(L) -Then- Core Strength Every 2 Min For 10 Min(5R) 10 Plate Turkish Sit-Ups 20 Sec:Hollow Hold
2-09-2021 PERŞEMBE
Conditioning Every 8 Min For 40 Min(5R) 400 M Run 150 Double Unders Or 200 Singel Jump Rope 21 Cal.Row Or 18 Cal.Assault Bike
1-09-2021 ÇARŞAMBA
MetCon 25 Min Amrap 2 Ring Muscle-ups Or 2 Bar Muscle-Up & 4 C2Bar Pull-Up+4 Push-Ups 4 Power Snatch(60Kg-45Kg) 8 Box Jump Overs (24″/20″) [On the 0-5-10-15-20]: 12 No Jump Burpees