17-06-2020 ÇARŞAMBA
Oly. 10 Min Emom 1 Hang Squat Clean+1 Squat Clean -Then- Gymnastic Conditioning Every 45 Sec for 18 Min(8R) 1.Round:15-12 Pull-Ups 2.Round:15-12 Ring Dips Or Ring Push-Ups 3.Round:Rest
16-06-2020 SALI
SALI Strength Every 1:30 Min For 9 Min(6R) 6 Bench Press -Then- Every 2:30 Min For 12:30 Min(5R) 10 Bulgarıan Dumbell Split Squat(Rıght legs) 10 Bulgarıan Dumbell Split Squat(Left legs) -Then- Every 2 Min For 10 Min(5R) 10 Single Arm Dumbell Row(Rıght) 10 Single Arm Dumbell Row(Left)
15-06-2020 PAZARTESİ
Mobility Workout 4 Round 30 Sec:Deep Squat -Scapular Wall Slide 30 Sec: Rest 30 Sec:Squat Therapy 30 Sec:Rest -Then- Oly. Every 1:30 Min For 12 Min(7R) 1 Snatch DeadLift+1 Hıgh Hang Power Snatch+1 Hang Power Snatch+1 Overhead Squat -Then- Strength Every 2 Min For 12 Min(6R) 5 Front Squat
13-06-2020 CUMARTESİ
Oly. Every 1:30 Min For 9 Min(6R) 3 Power Clean+3 Front Squat -Then- MetCon For time: 50 Thrusters(35kg-20kg) 50 Toes-To-Bar 35 Thrusters 35 Toes-To-Bar 20 Thrusters 20 Toes-To-Bar
12-06-2020 CUMA
Isometric & Mobility 5 Round 30 Sn:Ring Push-Ups Hold Rest:15 Sec 30 Sn:Wall-Slides Rest:15 Sec -Then- Strength Every 2 Min For 12 Min(6R) 5 Back Squat -Then- Every 1:30 Min For 9 Min(6R) 10 Bent Over Barbell Row
11-06-2020 PERŞEMBE
Strength Every 3 Min For 18 Min (6R) 18-15 Pull-Ups+12-10 Dumbbell Shoulder Press -Then- MetCon Every 2:30 Min For 15 Min(6R) 12-10 Cal.Assault Bike+50 Double-Unders Or Single Jump Rope
10-06-2020 ÇARŞAMBA
Balance&Control 4 Round 12 Single Legs Kb RDL with Reach(R) 12 Single Legs Kb RDL with Reach(L) Rest:1 Min -Then- Balance&Strenght 4 Round 10 Single Legs Kb Box Step-Ups(R)(24”-20”) 10 Single Legs Kb Box Step-Ups(L) Rest:1 Min MetCon Every 4 Min For 20 Min(5R) 10 Box Jumps(24”-20”) 15 Wall-Ball(9kg-6kg) 20 Push-Ups
9-06-2020 SALI
Isometric Strength 5 Round 30 Sn:Ring Bottom Push-Ups Hold Rest:15 Sn 30 Sn:Plate Wall Squat Hold Rest:15 Sn -Then- Strength Every 1:30 Min For 9 Min (6) Round) 5 Dead Lift -Then- Strength Every 2 Min For 12 Min(6R) 5 Hang High Pulls+ 5 Hang Muscle Clean+5 Shoulder Press
8-06-2020 PAZARTESİ
Isometric Workout 4 Round 30 Sn:Singel Arm Kb Overhead Hold(Rıght) Rest:15 Sn 30 Sn:Single Arm Kb Split Squat Hold(Kb Rıght Arm /Rıght Legs) Rest:15 Sn 30 Sn:Singel Arm Kb Overhead Hold(Left) Rest:15 Sn 30 Sn:Single Arm Split Squat Hold(Kb Left Arm/Left Legs) Rest:15 Sn -Then- Strength Every 1:30 Min For 9 Min (6R) 8 Front…
6-06-2020 CUMARTESİ
Strength 6 Round 12 Bench Press 12 Single Arm Kettbell Row Rest:1 Min -Then- Conditioning Every 2 Min For 12 Min(6R) 12 Cal Assault Bike