12-01-2020 PAZAR
Strength&Conditioning 5 Round Max Reps: 1 Min:Dumbbell Power Snatch(R1/L2) 1 Min:Rest 1 Min:Toes to bar 1 Min:Rest 1 Min:Dumbbell Goblet Squat 1 Min:Rest 1 Min:Wall-Clımb 1 Min:Rest 1 Min:Sit-Ups 1 Min:Rest
11-01-2020 CUMARTESİ
MetCon For Time: 4 Round 25 Cal. Assault Bike 50 Air Squats – into – 4 Round 25 Cal.Row 50 Push-Ups -into- 100 Pull-Ups
10-01-2020 CUMA
Strength&Conditioning Every 3 Min For 24 Min(8R) 10 Bench Press(%50) 10 Dumbbell Sıde Lateral Raıses(10kg-5kg) 20 Box Jumps(24”-20”) -Then- Core Strength 4 Round 45 Sn Sıde Plank(Rıght) Rest:15 Sn 45 Sn Sıde Plank(Left) Rest:15 Sn
9-1-2020 PERŞEMBE
Strength Every 2 Min For 10 Min(5R) Back Squat 10-5-5-5-10(%55-%65-%75%-%85-%55) -Then- Strength&Conditioning 20 Min Amrap 10 Hang Power Clean(40kg-25kg) 10 Barbell Front Rack Front Lunge(R1-L2)(40kg-25kg) 10 Barbell Push Press(40kg-25kg) 10 Barbell Burpee Lateral Jumps Over
8-01-2020 ÇARŞAMBA
Row Conditioning Every 3 Min For 9 Min(3R) 25/20 Cal. Row -Then- Every 2 Min For 6 Min(3R) 18/15 Cal.Row -Then- Every 1 Min For 3 Min(3R) 12/10 Cal.Row -Then- Assault Bike Conditioning Every 3 Min For 9 Min(3R) 20/15 Cal. Bike -Then- Every 2 Min For 6 Min(3R) 15/12 Cal.Bike -Then- Every 1 Min…
7-01-2020 SALI
Strength Every 1:30 Min For 9 Min(6R) 3 Reps Tempo Eccentric Deadlift 6 Sn:Down 1 Sn:Up -Then- MetCon For time: 21 Thruster (35kg-20kg) 21 C2Bar Pull-Ups 18 Thruster (40kg-25kg) 18 C2Bar 15 Thruster(45kg-30kg) 15 C2B 12 Thruster(50kg-35kg) 12 C2B 9 Thruster(55kg-40kg) 9 C2B 6 Thruster(60kg-45kg) 6 C2B 3 Thruster(65kg-50kg) 3 C2B Cap time:27 Min
6-01-2020 PAZARTESİ
Strength Every 1:30 Min For 9 Min(6R) 3 Tempo Back Squat 5 Sn Down 1 Sn Up -Then- MetCon 20 Min Amrap 25 Air Squats 20 Push-Ups 15 Kettlebell Swings(24kg-12kg)
5-01-2020 PAZAR
MetCon For time: 50-40-30-20-10 Med-Ball Clean(9kg-6kg) 30-20-15-10-5 Burpee Box Jump Over(24”20”)
4-01-2020 CUMARTESİ
Strength&Conditioning 30 Min Emom 1.Min:3 Bench Press(%65-%70)+15/12 HandRelease Push-Ups 2.Min:15 M Dumbbell Walking Lunge+15 Air Squat 3.Min:Rest
3-01-2019 CUMA
Barbell Conditioning 20 Min Amrap 5 Thruster(40kg-25kg) 7 Hang Power Clean(40kg-25kg) 10 Sumo Dead Lift high-Pulls(40kg-25kg) -Then- Core Strength 5 Round 1 Min:Plank Rest:30 Sn