13-07-2020 PAZARTESİ
MetCon Every 3:30 Min For 28 Min(8R) 300 M Row Or 0,7 Mil Assault Bike 100 Double Unders Or 100 Single -Then- Core Strength 5 Round 1 Min:Plank 1 Min:Rest
11-07-2020 CUMARTESİ
MetCon Every 10 Min For 30 Min(3R) 50 Wall Balls(9kg-6kg) 50 Kettlebell Swings(24kg-12kg)
10-07-2020 CUMA
30 Min Emom 1.Min:15/12 Cal Row 2.Min:5 Back Squat(%55-%50) 3.Min:Rest
9-07-2020 PERŞEMBE
MetCon 30 Min Amrap 3 Ring Muscle-Up Or Strict Pull-Up 6 Power Clean(Bw-Bw3/4-Bw/2) 9 Dead Lift(Bw-Bw3/4-Bw/2) 12 Box Jumps(24”-20”) 15 Toes-To-Bar
8-07-2020 ÇARŞAMBA
Oly. Every 1:30 Min For 10:30 Min(7R) 3 Squat Snatch(%70) -Then- Accesory Workout Every 2 Min For 10 Min(5R) 10 Weight Paralel Bar Dips 10 Barbell Curl -Then- İsometric Workout 5 Round 30 Sec:Ring Row Hold 20 Sec:Rest 30 Sec:Bottom Push-Ups Hold 20 Sec:Rest
7-07-2020 SALI
Core Strength 5 Round 30 Sec:Hollow Rock 30 Sec:Rest 30 Sec:Arc Hold 30 Sec:Rest 30 Sec:Toes-To-Bar 30 Sec:Rest -Then- MetCon 7 Round 30 Sec:Max Effort Cal.Assault Bike Rest:1 Min 30 Sec:Band Resısted Runnıng In Place Rest:1 Min
6-07-2020 PAZARTESİ
Oly. Every 1:30 Min For 10:30 Min(7R) 3 Squat Clean(%70) -Then- MetCon For Time: 20-15-10-5 Hang Power Clean(45kg-30kg) Push Press(45kg-30kg) Front Squat(45kg-30kg) Cap time:20 Min
4-07-2020 CUMARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(%75) -Then- MetCon 5 Round 45 Sec:Max Effort Pull-Ups 45 Sec:Rest 45 Sec:Max Effort Row 45 Sec:Rest 45 Sec:Max Effort Split Jumps(R1-L2) 45 Sec:Rest
3-07-2020 CUMA
Accessory Workout Every 3 Min For 15 Min(5R) 10 Close Grıp Bench Press 10 Dumbbell Side Lateral Raises 10 Dumbbel Hammer Curl -Then- Every 3 Min For 15 Min(5R) 10 Bent Over Dumbbel Row 10 Bent Over Rear Side Lateral Raises 10 Lying Barbell Trıceps Extension(Skullcrusher)
2-07-2020 PERŞEMBE
MetCon 5 Round 5 Min Amrap 4 Hang Squat Snatch(40kg-25kg) 8 Box Jumps(24”20”) 10 Hand-Release Push-Ups Rest:2,5 Min