19-3-2022 CUMARTESİ
MetCon 1.3.5.7.9.R:Every 3 Minutes For 15 Min(5R) 20 Dumbbell Power Snatch(R1-L2) 12 Cal.Assault Bike 2.4.6.8.10.R:Every 3 Minutes For 15 Min(5R) 20 Hand Release Push-Ups 15 Cal. Row
18-3-2022 CUMA
Oly. 5 Min Emom 1 Below The Knees Squat Snatch +1 Hang Squat Snatch 5 Min Emom 1 Squat Snatch +1 Overhead Squat -Then- Multi-Strength Every 3 Min For 15 Min (5R) 8 Single Arm Kb Overhead Split Squat(R) 8 Single Arm Kb Overhead Split Squat(L) 10 Reverse Grip Strict Chın-Up 10 Kb Triceps Overhead…
17-3-2022 PERŞEMBE
MetCon For Time: Two Person Team 5000 M Row 150 Burpee Box Jumps (24″/20″) Cap Time:38 Min
16-3-2022 ÇARŞAMBA
Strength 10 Min Emom 3 Back Squat(%70) -Then- 10 Min Emom(7R) 3 Weighted Pull-Up -Then- MetCon 7 Round For Time 15 Wall-Ball(9Kg-6Kg) 50 Double-Unders Or Single Jump Rope Cap Time: 18 Min
15-3-2022 SALI
Multi-Strength Every 3 Min For 15 Min(5R) 20 Step Dumbell Farmery Caary Walking Lunges(R1-L2) 15 Paralel Bar Dips -Then- Every 3 Min For 15 Min(5R) 20 Dumbell Renegade Row(R1-L2) 15 İnverted Ring Row
14-3-2022 PAZARTESİ
Strength 10 Min Emom 3 Front Squat(%70) -Then- MetCon 20 Min Emom Odd:3 Clean&Jerks(%65-%70)+4 Ring Muscle-Ups Or Bar Muscle-Ups Even:Rest “Scaling” Odd:3 Clean&Jerks(%65-%70)+6 C2Bar Pull-Up+6 Push-Ups Even:Rest
12-3-2022 CUMARTESİ
MetCon 5 Round 30 Sec:8-10 Cal .Assault Bike 30 Sec:Rest 30 Sec:Max Effort Jumping Lunge(R1-L2) 30 Sec:Rest 30 Sec:Double Dumbbell Push-Press 30 Sec:Rest 30 Sec:Max Effort Dumbbell Burpees Lateral Jump 1 Min:Rest
11-3-2022 CUMA
REST DAY
10-3-2022 PERŞEMBE
İsometric Strength 4 Round 20 Sec:Star Plank(R) 10 Sec:Rest 20 Sec:Singel Leg Wall-Sit Hold(R) 10 Sec:Rest 20 Sec:Star Plank(L) 10 Sec:Rest 20 Sec:Single Leg Wall-Sit Hold(L) 10 sec:Rest -Then- MetCon Every 4 Min for 20 Min(5R) 4O Double Unders Or 40 Single 20 Wall Ball(9Kg-6Kg) 10 Power Snatch(40Kg-30Kg)
9-3-2022 ÇARŞAMBA
Oly. Every 1:45 Min for 14 Min(8R) 1 Hang Squat Clean+1 Squat Clean +1 Front Squat(Sc%75-%70) -Then- Gymnastic Strength Every 3 Min For 15 Min(5R) 5 Strict HandStand Push-Ups Or Pike Push-Ups 7 Bar Muscle-Up Or C2Bar Pull-Up 9 Toes-To-Bar 11 Plate Hollow Rock