8-3-2022 SALI
MetCon 35 Min Emom(7R) 1.Min:15/12 Cal.Row 2.Min:12/10 Cal.Assault Bike 3.Min:12/10 Burpee 4.Min:15/12 Kb Swing(24Kg-16Kg) 5.Min:Rest
7-3-2022 PAZARTESİ
Strength Every 1:30 Min For 9 Min(6R) 2 Back Squat(%85-%90) -Then- Multi-Strength 12 Min Emom Odd: 8 DeadLift(%65)+ 8 Double Dumbbell Strict Press Even:Rest -Then- Every 1:45 Min for 8:45 Min(5R) 5 Strict C2 Bar Pull-Up 8 Barbell Curl 11 Dumbbell Deficit Push-Up
5-3-2022 CUMARTESİ
MetCon For Time: 24-21-18-15-12-9-6 Cal.Assault Bike Double Dumbbell Thrusters Cal.Row
4-3-2022 CUMA
Strength Every 1:30 Min for 9 Min(6R) Front Squat %80 5 Reps %85 2 Reps %80 5 Reps %90 2 Reps %80 5 Reps %95 2 Reps -Then- Every 2:30 Min For 12:30 Min(5R) 12 Bench Press(%60) 12 Ring Push-Ups Rest 2:30 Min Every 2:30 Min For 12:30 Min(5R) 12 Kb Gorilla Row(R1-L2) 16 Kb…
3-3-2022 PERŞEMBE
İsometric Strength 3 Round 20 Sec:Overhead Squat Hold(20Kg-15Kg) 20 Sec:Rest 20 Sec:Barbell Hollow Hold 20 Sec:Rest 20 Sec:İnverted Ring Row Hold 20 Sec:Rest -Then- Oly. Every 1:45 Min for 14 Min(8R) 1 Hang Squat Snatch+1 Squat Snatch+1 Overhead Squat(Ss%75-%70) -Then- Gymnastic Every 1:45 Min For 10:30 Min 5 Strict Hand Stand Push-up Or Pike Push-Ups…
2-3-2022 ÇARŞAMBA
MetCon Two Person Team 100 Shoulder to Overhead(50Kg-35Kg) 2.5 K Row 100 Burpee Lateral Jumps Over 2,5 K Row Cap Time:36 Min
1-3-2022 SALI
MetCon Every 3 Min For 15 Min(5R) 3 Wall Walks 12 Dumbbell Snatches(R1-L2)(22,5Kg-15Kg) 15 Box Jump Overs (24″-20″) -Then- Core Strength Every 3 Min For 15 Min(5R) 10 Single Dumbbell Hollow Rock 15 Toes-To-Bar 20 Ring Mountain Climber(R1-L2)
28-2-2022 PAZARTESİ
Strength Every 1:30 Min for 9 Min(6R) Back Squat %80 5 Reps %85 2 Reps %80 5 Reps %90 2 Reps %80 5 Reps %95 2 Reps -Then- MetCon 21 Min Emom(7R) 1.Min:4 Power Clean(%70) 2.Min:12 Wall Ball(9kg-6Kg) 3.Min: 50 D.U Or 50 Singel Jump Rope
26-2-2022 CUMARTESİ
MetCon 35 Min Emom(7R) 1.Min: 12 Cal.Row 2.Min: 25 Air Squat 3.Min: 12 Burpees 4.Min: 12 Dumbbell Clean and Jerks 5.Min: Rest
25-2-2022 CUMA
İsometric Strength 3 Round 20 Sec:Front Squat Hold 20 Sec:Rest 20 Sec:Bottom Push-Up Hold 20 Sec:Rest 20 Sec:Floor L-Sit Hold 20 Sec:Rest Strength&Conditioning For Time: 1-5-9 Squat Clean(70Kg-50Kg) 2-6-10 Wall-Clımber 3-7-11 Front Squat(70Kg-50Kg) 4-8-12 Strict C2Bar Pull-Ups Cap Time:25 Min