17-02-2021 ÇARŞAMBA
MetCon Every 5 Min for 35 Min(7R) 15 Wall-Ball(9Kg-6Kg) 15 Kettlebell Swings(24Kg-16Kg) 15 C2Bar Pull-Ups 15 KB Goblet Squat(24kg-16Kg)
16-02-2021 SALI
Conditioning 30 Min Emom Odd:12/10/8Cal. Row Or 12/10/8 Cal.Assault Bike Even:12/10/8 Burpees
15-02-2021 PAZARTESİ
PAZARTESİ Isomertric Strength 2 Min:Standing Barbell Overhead Hold (35Kg-25Kg) -Then- 2 Min:Bottom of Overhead Squat Hold (20Kg-16Kg) -Then- Oly 10 Min Emom 1 Squat Snatch(%75) -Then- Barbell Conditioning&Gymnastic For Time: 30 Power Snatch(45Kg-30Kg) 30 Overhead Squat(45Kg-30Kg) 30 Hang Squat Snatch(45kg-30kg) “On the Minute – 5 TTB” Cap Time:20 Min
12-02-2021 CUMA
Gymnastic Skill Conditioning Every 5 Min For 15 Min(3R) 100 Double Unders Or 100 Single Jump Rope 10 M HandStand Walks Or 3 Wall-Clımb 25 Chest To Bar Pull Ups 10 M HandStand Walks Or 3 Wall-Clımb -Then- Strength Every 2 Min For 20 Min(10R) Back Squat 9-7-5-3-1-1-3-5-7-9(%65-%70-%75-%80-%85)
11-02-2021 PERŞEMBE
Strength&Conditioning Every 5:30 Min For 33 Min(6R) 20 M Double Dumbbell Farmery Caary Walking Lunge 20 M Double Dumbbell Overhead Hold Walking 12 Double Dumbbell Bent Over Row 12 Double Dumbbell Hollow Hold Floor Press
10-02-2021 ÇARŞAMBA
Row & Assault Conditioning On a 20 minute clock, 4 rounds of: Row for 50 sec ,rest 10 sec Row for 40 sec, rest 20 sec Row for 30 sec, rest 30 sec Row for 20 sec, rest 40 sec Row for 10 sec , rest 50 sec ..Direct İnto.. On a 20 minute clock,…
9-02-2021 SALI
MetCon 10 Round For Time 7 Burpee Barbell Lateral Jump 5 Ring Muscle-Ups Or BMU/C2B-Pull-Up 3 Hang Squat Snatch(45Kg-35Kg) 1 Overhead Squat(45Kg-35Kg) Cap Time:30 Min
8-02-2021 PAZARTESİ
PAZARTESİ Gymnastics&Strength Conditioning 12 Min Emom Odd:5 Deadlifts(%70) Even:15 M HandStand Walk Or 20 Wall Facing HandStand Shoulder Taps(R1-L2) -Then- Barbel Conditioning 20 Min Amrap 5 Power Clean and Jerks(50kg-35kg) 5 Power Snatches(50kg-35kg) 5 Thrusters(50kg-35kg)
5-02-2021 CUMA
MetCon 5 Round For Time: 30 HandRelease Push-Ups 30 Wallballs(9kg-6kg) 30 Box Jump Overs(24”-20”) Cap Time:40 Min
4-01-2021 PERŞEMBE
OLY. Every 2 Min For 12 Min(6R) Power Clean + Squat Clean+Front Squat(1RM SC %70) Every 2 mins Complete a set (PC+SC+FS) 4+1+1 3+2+1 2+2+2 1+1+4 1+2+3 2+2+2 -Then- Strength&Conditioning Hang Cluster Ladder Every 1:30 Min For 9 Min(6R) 1.R:10 Chest To Bar Pull-Ups + 3 Hang Clusters 2.R:10 Chest To Bar Pull-Ups + 3…