14-07-2021 ÇARŞAMBA
Strength&Conditioning 5 Round For Time: 400 M Run 30 Air Squat 15 Power Clean(60Kg-45Kg) 9 Push Press(60Kg-45Kg) Cap Time:35 Min
13-07-2021 SALI
MetCon 50-40-30-20-10 reps for time of: Kettlebell Swings(24Kg-16Kg) Wall-Ball(9Kg-6Kg) Sit-Ups Steps Walking Lunge(R1-L2) Cap Time:30 Min
12-07-2021 PAZARTESİ
Strength Every 1:30 Min For 9 Min(6R) 3 Reps Tempo Back Squat(%50-%55) 5 Sn Down(Eccentric) 3 Sn Pause (Bottom) X Fast Up(Concentric) -Then- Every 1:30 Min For 9 Min(6R) 3 Reps Tempo Barbell Shoulder Press(%50-%55) 5 Sn Down(Eccentric) 3 Sn Pause (Bottom) X Fast Up(Concentric) -Then- Conditioning 15 Min Emom(5R) 1.Min:15 Burpee No Jump 2.Min:20…
10-07-2021 CUMARTESİ
MetCon Every 5 Min For 30 Min(6R) 15 Kb Swings(24Kg-16Kg) 15 Cal.Assault Bike Or 18 Cal.Row 15 Pull-Ups 150 M Run
9-07-2021 CUMA
Strength 12 Min Emom 1.Min:5 Back Squat(%70)+10 Dumbbell Shoulder Press 2.Min:Rest -Then- Every 2 Min For 12 Min(6R) 10 Reverse Grip Bent Over Barbell Row 6 Dumbbel Curl İn Split Squat Hold(R) 6 Dumbbel Curl İn Split Squat Hold(L) -Then- MetCon 2 Round 50 Step Walking Lunge(R1-L2) 400 M Run Cap Time:12 Min
8-07-2021 PERŞEMBE
Oly&Gymnastic 10 Round For Time: 2 Squat Clean+1 Front Squat(70Kg-50Kg) 5 Ring Muscle-Up Or 5 Bar Muscle+5 Push-Up Or 5 C2Bar Pull-Up+5 Push-Ups Cap Time:25 Min -Then- Core Workout Every 3 Min For 15: Min(5R) 10 Weight Plate Turkish Sit-Up 15 Sec:Hollow Hold 45 Sec:Plank
7-07-2021 ÇARŞAMBA
MetCon 30 Min Amrap 75 Double Unders Or 75 Single 15 Cal.Row Or 12 Cal.Assault Bike 10 Wall Ball (9Kg-6Kg) 75 Double Unders, 15 Cal.Row Or 12 Cal.Assault Bike 20 Wall Ball 75 Double Unders, 15 Cal. Row Or Cal.Assault 30 Wall Ball … [Add 10 Wallballs Per Round]
6-07-2021 SALI
Functional Strength Every 4:30 Min For 22:30 Min(5R) 8 Single Arm Dumbbell Step Ups Rıght Each Leg(20”) 8 Single Arm Dumbbell Step Ups Left Each Leg 10 Single Arm Dumbbell Single Leg Glute Bridge Floor Press(R) 10 Single Arm Dumbbell Single Leg Glute Bridge Floor Press(L) 12 Plank Dumbbell Switch(R1-L2) -Then- MetCon 12 Min Emom…
5-07-2021 PAZARTESİ
Oly. Every 1:30 Min For 12 Min(8R) 1 Power Snatch+1 Squat Snatch+1 Overhead Squat -Then- MetCon 18 Min Amrap 5 Thruster(40Kg-30Kg) 5 Burpee Lateral Jump Over 5 Front Squat(40Kg-30Kg)
3-07-2021 CUMARTESİ
Core Strength Every 2:15 Min For 11:15 Min(5R) 5 Strict Toes-To-Bar 10 Sec: Reverse Close Grip Chın-Up L-Sit Hold 15 Hollow Rock -Then- Strength&Conditioning 21 Min Emom(7R) 1.Min:12 Double KB Alternatif Gorilla Row(R1-L2) 2.Min:10 Double Kb Front Rack Walking Lunge(R1-L2) 3.Min:8 Reverse Close Grip Strict Chin-Ups