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
2-07-2021 CUMA
Conditioning 2 Round 10 Min Assault Bike (Moderate Tempo 45-60Rpm) Transition:1 Min 10 Min Row (Moderate Tempo 2:00-2:30 Pace) Transition:1 Min
1-07-2021 PERŞEMBE
Strength&Conditioning 5 Round 400 M Run 7 Power Clean(60Kg-45Kg) 6 Squat Clean(60Kg-45Kg) 5 Front Squat(60Kg-45Kg) Cap time:34 Min
30-06-2021 ÇARŞAMBA
Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(%75) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Push Press+10 Reverse Grip Bent Over Barbell Row +10 Paralel Bar Push-Ups -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 20 Sit-Up 10 Toes-To-Bar 10 Sec:Paralel Bar L-Sit Hold
29-06-2021 SALI
MetCon 6 Round 1.Min Max Effort Wall-Ball(9Kg-6Kg) 1 Min:Rest 1 Min:Max Effort Burpee 1 Min:Rest 1 Min:Max Effort Kb Swings(28Kg-16Kg) 1 Min:Rest
28-06-2021 PAZARTESİ
İsometric&Explosive Strength 5 Round 30 Sec:Wall-Sit Hold 30 Sec:Jump Squat 1:30 Min:Rest -Then- Strength&Conditioning 21 Min Emom (7R) 1.Min:8 Body Weight Or Bw 3/4 Bench Press 2.Min:12 Cal Assault Bike Or 15 Cal.Row 3.Min:Rest
25-06-2021 CUMARTESİ
Conditioning 40 Min Amrap 400 M Run 20 Cal.Row 20 Cal.Assault Bike
25-06-2021 CUMA
5 Round 100 Double-Under Or 100 Single Jump Rope 7 Power Snatch(50Kg-35Kg) 6 Squat Snatch (50Kg-35Kg) 5 Overhead Squat(50Kg-35Kg) Cap Time:34 Min
24-06-2021 PERŞEMBE
Lower Body Strength Every 2:30 Min For 12:30 Min(5R) 8 Back Rack Drop Lunge To Knee Lift(R) 8 Back Rack Drop Lunge To Knee Lift(L) -Then- 5 Min Emom 20 Jumping Lunge(R1-L2) -Then- Upper Body Strength Every 3 Min For 15 Min(5R) 10 Barbell Strict Press 10 Supinated Grip Ring Rows 10 Weight Paralel Bar…