29-07-2020 ÇARŞAMBA
MetCon 5 Round for time 25 Step Kb Goblet Front Rack Reverse Lunge(R1-L2)(24kg-12kg) 25 Kb Swıngs(24kg-12kg) 25 Pull-Ups Cap time:35 Min
28-07-2020 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 5 Back Squat(%70-%65) -Then- MetCon 24 Min Emom(8R) 1.Min:7 Cal.Assault Bıke+15 Air Squat 2.Min:50 Double-Unders Or Single+15 Push-Ups 3.Min:Rest
26-07-2020 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 5 Bench Press(%70-%65) -Then- Every 1:45 Min For 10:30 Min(6R) 10 İnverted Barbell Row+10 Barbell Curl -Then- Every 1:30 Min For 10:30 Min(6R) 12 Landmine Squat
25-07-2020 CUMARTESİ
MetCon For time: 150 Wall-Ball(9kg-6kg) Every Minute Perform 4 Power Clean(60kg-35kg)
24-07-2020 CUMA
Strength Every 2:30 Min For 15 Min(6R) 10 Single Leg RDL Barbell with Reach(R) 10 Single Leg RDL Barbell with Reach(L) -Then- Every 2 Min For 10 Min(5R) 14 Step Barbell Front Rack Back Lunge(R1-L2) -Then- Gymnastic 10 Min Emom 10 Toes-To-Bar
23-07-2020 PERŞEMBE
Strength Every 2:30 Min For 17:30 Min(7R) 5 Front Squat(%70) 10 Double Dumbbell Hammer Curl With Shoulder Press -Then- Core Control&Strength Every 2 Min For 12 Min(6R) 14 Dumbbell Renegade Row(R1-L2) 21 Hollow Rocks
22-07-2020 ÇARŞAMBA
MetCon 32 Min Emom(8R) 1.Min:10/8 Cal.Row+10 Kb Swings(24kg-12kg) 2.Min:10/8 Cal Assault Bike+15 Air Squat 3.Min:Plank 4.Min:Rest
21-07-2020 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 3 Dead Lift(%75) -Then- Gymnastic Conditioning 1 Round 150 Double-Unders Or Single 15 Ring Muscle-Ups Or 15 C2Bar+15 Push-Ups 2 Round 75 Double-Unders 10 Ring Muscle-Ups 3 Round 50 Double-Unders 5 Ring Muscle-Ups Cap time:25 Min
20-07-2020 PAZARTESİ
Oly. Every 3 Min For 18 Min(6R) 5 Squat Snatch(%65)+5 Overhead Squat -Then- Accesory Workout Every 3 Min For 15 Min(5R) 10 Split Squat with Rings(Rıght each Leg) 10 Split Squat with Rings(Left each Leg)
18-07-2020 CUMARTESİ
For Time: 2 Round 100 Double Unders Or Single 25 Thrusters(35kg-20kg) 25 C2Bar Pull-Ups Rest:3 Min 200 Double Unders 50 Thrusters(35kg-20kg) 50 C2Bar Pull-Ups Cap time:34 Min