10-02-2020 PAZARTESİ
10 Round For time: 10 Burpee Box Jumps (24”-20”) 10 Single Dumbell Front Rack Box Step-Up (24”-20”)(Rıght 1/Left 2)(22,5kg-8kg) 10 Dumbbell Power Snatch(R1/L2)(22,5kg-8kg) Cap time:37 Min
9-02-2020 PAZAR
Barbell Conditioning 21-18-15-12-9-6-3 Hang Power Clean(40kg-25kg) Overhead Squat(40kg-25kg) Push Press (40kg-25kg) Bent Over Barbell Row(40kg-25kg)
8-02-2020 CUMARTESİ
Strength&Conditioning 24 Min Emom(8R) 1.Min:2 Squat Clean(%80) 2.Min:18-15 Pull-Ups 3.Min:Rest -Then- Core Strength 3 Round 20 Overhead Biased Leg Lift(R1/L2) 12 Alternating Single Leg V-Ups 6 Single Arm Turkish Sit-Up 20 Dual Leg Lift Overs
7-02-2020 CUMA
Strength&Conditioning 5 Round For time: 20 Wall-Ball(9kg-6kg) 10 Dead Lift(100kg-60kg) Cap time:15 Min -Then- Core Strength 5 Round 1.Min:15 Toes-To-Bar 2.Min:Plank 3.Min:Rest
6-02-2020 PERŞEMBE
MetCon 125 Cal. Row Every 2 Min For 20 Box Jumps(24”-20”) -immediately after- 125 Cal. Assault Bike Every 2 Min For 20 Push-Ups Cap time:40 Min
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)