5-02-2020 ÇARŞAMBA
“Old School “ Every 5 Min For 35 Min(7R) 10 Back Squat(Bw-Bw3/4-Bw/2) 10 Dumbbell Fly 10 Dumbbell Bent Over Reverse Fly 10 Dumbbell Curl 10 Dumbbell Skull Crusher
4-02-2020 SALI
Strength Every 1:30 Min For 12 Min(8R) Bench Press 2-3-5-10-2-3-5-10(%85-%80-%75-%70) -Then- Every 1:45 Min For 8:45 Min(5R) 8 Dumbbell Bulgarian Split Squat(Rıght each leg/Left each leg) -Then- MetCon 15 Min Amrap 30 Air Squat 15 HandStand Push-Ups Or 3 Wall-Clımb+12 HandRelease Push-Ups
3-02-2020 PAZARTESİ
MetCon Two Person Team 250 Burpee for time: Every 50 reps, row 1 k Cap time:40 Min
31-01-2020 CUMA
Strength&Conditioning 60-45-30-15 Reps Kb Goblet Front Lunge(24kg-12kg) Hand-Release Push-Ups Kb Swings(24kg-12kg) Cap time:35 Min
30-01-2020 PERŞEMBE
Oly. Every 1:30 For 15 Min (10R) Squat Snatch+ Overhead Squat (1Rm Ss %75-%70) (Ss+Ovhs) 1.4.Min:1+3 5.7.Min:3+1 8.10.Min:4+0 -Then- Strength Every 2 Min,for 14 minutes (7R) Back Squat 1.Round:5 rep (%70) 2.Round:4 rep(%75) 3.Round:3 rep(%80) 4.5.Round:2 rep (%85) 6.7.Round:1 rep(%90-%95)
29-01-2020 ÇARŞAMBA
Strength&Conditioning 30 Min Emom 1.Min:10-8 Devil Press 2.Min:12-10 Cal.Assault Bike 3.Min:Rest
28-01-2020 SALI
OLY. 13.Min Emom 1.2.Min:1 Squat Clean (%70) 3.4.Min:1 Squat Clean (%75) 5.6.Min:1 Squat Clean (%80) 7.Min:1 Squat Clean (%85) 8.9.Min:1 Squat Clean (%80) 10.11.Min:1 Squat Clean (%75) 12.13.Min:1 Squat Clean (%70) -Then- Dynamic&İsometric Strength 5 Round 30 Sn:8 Weight Paralel Bar Dips 15 Sn:Rest 30 Sn:Wall HandStand Hold 15 Sn:Rest 30 Sn:8 Double Kb Front…
27-01-2020 PAZARTESİ
MetCon Two Person Team 300 Wall-Ball(9kg-6kg)for time: Every 50 reps ,1 K Row Cap time:40 Min
26-01-2020 PAZAR
Strength&Conditioning Every 5 Min For 35 Min(7R) 15 Pull-Up 12 Cal.Assault Bike 10 Deadlift(80kg) 8 Bar facing Burpee Jumps
25-01-2020 CUMARTESİ
Strength Every 1:30 Min 10:30 Min(7R) 3 Tempo Front Squat 3 Sn Down(Eccentric) 2 Sn Pause (Bottom) X Fast Up(Concentric) 1 Second Pause -Then- Strength&Conditioining For Time: 50 Wall Balls9kg-6kg) 20 KB Swings(24kg-12kg) 35 Wall Balls 35 KB Swings 20 Wall Balls 50 KB Swings