24-01-2021 SALI
Conditioning 8 Round For Time 500 M Row Or 1.2 Mil Assault Bike 75 Double Unders Or 75 Single Jump Rope 10 Burpee Box Jump(24”-20”) Cap Time:40 Min
23-01-2021 PAZARTESİ
Barbell Conditioning 10 Round For Time 3 Power Snatch(60kg-45kg) 3 Overhead Squat(60kg-45kg) 3 Power Clean and Jerks(60kg-45kg) 3 Front Squat(60kg-45kg) Cap Time:34 Min
22-01-2021 CUMA
Strength&Conditioning 7 Roud For Time: 7 Devil Press(22,5kg-12,5kg) 14 Pull-Ups 21 Wall-Ball(9Kg-6Kg) Cap Tim:35 Min
21-01-2021 PERŞEMBE
Strength Every 1:30 Min For 12 Min(8R) Back Squat 8-6-4-2-2-4-6-8(%65-%70-%75-%80-%75-%70-%65) -Then- Every 3 Min For 15 Min(5R) 7 Barbell Bench Press(%70) 14 Double Dumbbell Bent Over Row 28 Hollow Rocks
20-01-2021 ÇARŞAMBA
40 Min Emom 1.Min:15 Cal.Row Or 12.Cal.Assault Bike 2.Min:5 Tempo Squat(5Sec Down/1 Sec Up)Box Jump(24”-20”) 3.Min:5 Double Dumbbell Squat Clean +5 Push Press 4.Min:Rest
19-01-2020 SALI
Oly. 10 Min Emom 1 High Hang Squat Snatch 1 Hang Squat Snatch -Then- MetCon Every 3 Min For 21 Min(7R) 30 Double-Unders Or 50 Single Jump Rope 15 Toes to Bar 8 Thruster(40kg-30kg)
18-01-2021 PAZARTESİ
MetCon 10 Round For Time 3 Squat Cleans(75kg-60kg) 6 Bar Facing Burpees 9 C2Bar Pull-Ups 12 Push-Ups Cap Time:34 Min
15-01-2021 CUMA
MetCon 5 Round Total Each Reps 5 Min Amrap 3 Clean&Jerks(60kg-50kg) 3 Front Squat 6 Toes To Bar Rest:2 Min
14-01-2021 PERŞEMBE
MetCon 30 Min Amrap 5 Ring Muscle-Up Or 5 Bar Muscle-Ups 10 Dumbbell Power Snatch(R1-L2) 15 Wall-Ball(9kg-6kg)
13-01-2021 ÇARŞAMBA
Oly. 10 Min Emom 1 Pausing Power Snatch( 1 second catch position) 1 Pausing Overhead Squat(1 second bottom position) 1 Pausing Squat Snatch((1 second bottom position) -Then- Strength Every 1:30 Min For 9 Min(6R) 5 Behind Neck Barbell Rıght Each Leg Reverse Lunge 5 Behind Neck Barbell Left Each Leg Reverse Lunge -Then- For time:…