4-12-2021 CUMARTESİ
MetCon 32 Min Emom (8R) 1.Min:12/10 Cal Assault Bike 2.Min:12/10 Cal.Row 3.Min:12 Kettlebell Swings+12 Kettlebell Goblet Squat(24Kg+16Kg) 4.Min:Rest
3-12-2021 CUMA
Strength&Conditioning 28 Min Emom(7R) 1.Min: 2 Hang Power Cleans+20 Double Unders or 20 Singel 2.Min: 4 Front Squats+20 Double Unders 3.Min: 8 Deadlift +20 Double Unders 4.Min:Rest -Then- Gymnastic Every 2:15 Min For 11:15 Min(5R) 5 Bar Muscle-Up Or 5 C2Bar +5 Push-Ups 10 M HandStand Walks Or 3 Wall-Clımber
2-12-2021 PERŞEMBE
Oly. Every 1:45 Min For 17:30 Min (10R) 3 Squat Snatch +2 Overhead Squat(Ss%65) -Then- Gymnastic&Core Control 5 Round 15 Sec:Reverse Grip Chin-Up L-Sit-Hold 45 Sec:Rest -Then- Every 2:30 Min For 10 Min(4R) 1 Min:Plank 15 Toes-Toes-Bar
1-12-2021 ÇARŞAMBA
Row Conditioning 8 Rounds 1 Min:Max Cal. Row 1 Min:Rest -İmmediately After- Assault Condıtıonıng 8 Rounds 1 Min:Max Cal. Assault Bike 1 Min:Rest
30-11-2021 SALI
Oly. Every 1:30 Min For 15 Min (10R) 3 Clean&Jerks +2 Front Squat(%65) -Then- Strength Every 1:30 Min For 15 Min(10R) 3 Bench Press(%75)
29-11-2021 PAZARTESİ
Strength Every 1:30 Min For 9 Min (6R) 3 Tempo Back Squat 5 Sec:Down X:Up -Then- Gymnastic &MetCon 10 Round For Time 7 C2Bar Pull-Up 14 Push-Ups 21 Air Squat Cap Time:28 Min
27-11-2021 CUMARTESİ
MetCon 18 Min Emom(6R) 1.Min:18 Wall-Ball(9Kg-6Kg) 2.Min:15 Cal.Row 3 Min: Rest -Then- Gymnastic&Static Strength 12 Min Emom(4R) Odd:3 Wall-Clımber Even:Wall-Sit Hold
26-11-2021 CUMA
OLY. 15 Min Emom 5 Min Emom 1 Power Clean+1 Front Squat 5 Min Emom 1 Hang Squat Clean 5 Min Emom 1 Squat Clean -Then- MetCon For time: 10-8-6-4-2 Ring Muscle-ups 100-90-80-70-60 Double Unders -Scaling Option- For time: 10-8-6-4-2 Bar Muscle-ups Or C2Bar Pull-Up+Handrelease Push Ups Cap Time:15 Min
25-11-2021 PERŞEMBE
Strength Every 2:30 Min For 15 Min (6R) Back Squat 12-10-8-6-4-2(%60-%65%-%70-%75-%80-%85) -Then- Multi-Strength Every 2:45 Min for 13:45 Min(5R) 8 Reverse Grip Chin-Up Pull-Ups 8 Split Squat Dumbbell Shoulder Press 8 Split Squat Dumbbell Supinated Curl -Then- Core Strength 5 Round 20 Sec:Hollow Rock 20 Sec:V-Up Hold 40 Sec:Rest
24-11-2021 ÇARŞAMBA
MetCon For Time: 27-21-15-9-6-3 Box Jump Overs (24″/20″) Thrusters (40/ 30 kg) Toes-To-Bar Cap Time:30 Min