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:…
12-01-2021 SALI
5 Round Gymnastic Conditioning 20 Sec:Partial Alternatif Reverse Lunge Rest:10 Sec 20 Sec:Feee Squat Hold Rest:10 Sec 20 Sec:Explosive Push-Ups Rest:10 Sec 20 Sec:Half Push-Ups Hold Rest:10 Sec -Then- Conditioning 6 Round Total Reps 1 Min:Max Cal Row Or Assault Bike 1 Min: Max Burpee 1 Min:Max Double-Unders Or Single Jump Rope 1 Min:Rest
11-01-2021 PAZARTESİ
Oly. Every 2 Min For 14 Min(7R) 1 Hang Squat Clean (%65%60) 2 Squat Clean 3 Front Squat -Then- Strength Every 2 Min For 12 Min (6) 5 Weight Paralel Bar Dips+5 Weight Pull-Up -Then- Core Strength Every 2 Min For 10 Min(5R) 10 Hollow Rock 10 V-Up 10 Sec:Hollow Hold 20 Hıgh Plank Knees…
8-01-2020 CUMA
Conditioning 3 Round For Time: 20 Cal. Assault Bike 25 Push Ups 50 Air Squats 100 Double Unders or 150 Single Jump Rope 50 Air Squats 25 Push Up 20 Cal Row Cap time:35 Min
7-01-2020 PERŞEMBE
Oly. Every 2 Min For 14 Min(7R) 1 Hang Squat Snatch(%65%60) 2 Squat Snatch 3 Overhead Squat -Then- Strength Every 3 Min For 18 Min For (6R) 5 Bench Press(%75)+8 Double Dumbbell Bulgarıan Split Squat Rıght Each Leg+8 Dumbbell Bulgarıan Split Squat Left Each Leg