5-11-2020 PERŞEMBE
Strength Every 1:30 Min For 10:30 Min(7R) 3 Bench Press(%80) -Then- Barbell Conditioning Every 1:30 Min For 15 Min (10R) 5 Bent Over Barbell Row(50kg-30kg) 5 Hang Power Clean(50kg-30kg) 5 Push Press(50kg-30kg)
4-11-2020 ÇARŞAMBA
Strength Every 2:30 Min for 15 Min(6R) Front Squat 20-10-5-5-2-2(%50-60-70-80) -Then- MetCon 50-35-20 Kb Swings(24kg-16kg) Toes-To-Bar Cap Time:20 Min
3-11-2020 SALI
MetCon For Time: 50-40-30-20-10 Cal.Row Or Assault Bike Wall-Ball(9kg-6kg) Burpee Cap Time:35 Min
2-11-2020 PAZARTESİ
Strength Every 2:30 Min for 15 Min(6R) Back Squat 20-10-5-5-2-2(%50-60-70-80) -Then- Met-Con 50-35-20 Dead Lift(85kg-50kg) Toes-To-Bar Cap Time:20 Min
31-10-2020 CUMARTESİ
Strength&Conditioning For Time: 200-150-100 Double Unders Or Singel 100-75-50 Air Squats 50-35-20 Pull-Ups 21-15-9 Power Clean(60kg-40kg) Cap Time:35 Min
30-10-2020 CUMA
Shoulder Stabilizasyon/Scapular &Core Control 4 Round 30 Sec:Prone Shoulder Press 30 Sec:Scapular Push-Ups On Elbows 30 Sec:High Plank Bird Dog(R1-L2) 30 Sec:Alternatif V-Up 1 Min:Rest -Then- Conditioning 10 Round for time: 10 Double Kettlebell Front Rack With Front Lunge(R1-L2)(24kg-12kg) 10 Gorilla Row 10 Burpee 10 Wall Ball(9kg-6Kg) Cap time:30 Min
28-10-2020 ÇARŞAMBA
Oly. 15 Min Emom 1 Clean DeadLift 1 Hang Squat Clean 1 Squat Clean 1 Front Squat -Then- Strength Every 1:30 Min For 12 Min(8R) 5 Bench Press(%75-%70)
27-10-2020 SALI
Strength&Conditioning 21 Min Emom(7R) 1.Min:4 Push-Press+8 Barbell Behind Neck Reverse Lunge(R1-L2) 2.Min:12 Cal.Assault Bike Or Row 3.Min:Rest -Then- Multi Workout Every 1:30 Min For 7:30 Min(5R) 5 Tempo Squat With Jumps 5 Sec:Down 1 Sec:Jump 30 Sec:Free Squat Hold -Then- 5 Round 20 Sec:Hollow Hold 20 Sec:Bent Hollow Flutter Kicks 40 Sec:Rest
26-10-2020 PAZARTESİ
Oly. 15 Min Emom 1 Snatch DeadLift 1 Hang Squat Snatch 1 Squat Snatch 1 Overhead Squat -Then- 4 Rounds For Time 25 Toes To Bar 25 Push Ups Cap Time:15 Min
24-10-2020 CUMARTESİ
Strength 20 Min Emom Odd:5 Back Squat(%70)+10 Weight Paralel Bar Dips Even:Rest -Then- Every 2 Min For 10 Min (5R) 20 Sec:Chın-Up Hold Or Inverted Ring Row Hold 4 Reps Tempo Barbell Curl