23-06-2021 ÇARŞAMBA
MetCon 10 Round For Time 4 Power Clean(70Kg-55Kg) 8 Barbell Burpee Lateral Jump 12 Wall-Ball(9Kg-6Kg) Cap Time:34 Min
22-06-2021 SALI
Gymnastics Practice Every 1:30 Min For 12 Min(8R) 1.İnterval 2 Strict Chest To Bar Pull-Ups 4 Strict Pull-Ups 6 Bar Muscle-Up Or 6 Kipping Pull-Up 2.İnterval 10 M HandStand Walk Or 3 Wall Clımb -Then- Strength Every 3:30 Min For 10:30 Min(3R) 3 Supersets: 10-8-6 Back Squats(%50) 5-5-5 Front Squats -Then- Static Workout 4 Round…
21-06-2021 PAZARTESİ
Strength&Conditioning Every 3:30 Min For 21 Min((6R) 12 Cal.Assault Bike 15 Cal Row 10 Double Kb Front Rack Squat(24Kg-16Kg) 8 Double Kb Push Press(24Kg-16Kg) -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 21 Sit-Up 15 Sec:Hollow Hold 9 V-Ups
20-06-2021 CUMARTESİ
MetCon 25 Min Amrap 200 M Run 7 Deadlifts(100Kg-70Kg) 7 Cal.Assault Bike Or 10 Cal.Row -Then- Gymnastic 10 Min Emom 10 Toes-To-Bar
19-06-2021 CUMA
Strength&Conditioning Every 4 Min For 24 Min(6R) 12 Double Dumbell Front Rack Reverse Lunge(R1-L2) 10 Double Dumbell Floor Press 8 Close Reverse Grip Strict Chın-Ups 4 Devil Press -Then- Core Workout 5 Round 25 Sec:Hollow Hold 25 Sec:Single Leg Elbow Plank(R) 25 Sec:Single Leg Elbow Plank(L) 50 Sec:Rest
18-06-2021 PERŞEMBE
Strength Every 2 Min For 14 Min (7R) 7 Back Squat(%70) -Then- MetCon 20 Min Amrap 75 Double-Unders Or 75 Single Jump Rope 50 Air Squat 25 Burpee No Jump 15 HandRelease Push-Ups
16-06-2021 ÇARŞAMBA
Dumbbell Conditioning Every 4 Min For 24 Min(6R) 10 Bent Over Dumbbell Row 10 Double Dumbell Hang Power Clean 10 Double Dumbell Push Press 10 Double Dumbell Box Step-Up Over(R1-L2)(24”-20”) -Then- Isometric Workout 4 Round 30 Sec:Single Leg Wall-Sit Hold(R) 30 Sec:Single Leg Wall-Sit Hold(L) 30 Sec:Single Arm Hıgh Plank Hold(R) 30 Sec:Single Arm Hıgh…
15-06-2021 SALI
Strength&Conditioning 24 Min Emom(8R) 1.Min:12 C2Bar Pull-Up 2.Min:12 Cal.Assault Bike Or 15 Cal.Row 3.Min:Rest -Then- Mıddle Workout Every 3 Min For 15 Min(5R) 15 Hollow Rock 20 Toe-Touches 30 Cross Mountain Clımber(R1-L2)
14-06-2021 PAZARTESİ
Strength&Conditioning 30 Min Emom(10R) 1.Min:4 Front Squat(%50)+8 KB Swing(28Kg-16Kg) 2.Min:Min:12-10 Barbell Burpee Lateral Jump Over 3.Min:Rest
12-06-2021 CUMARTESİ
Strength&Conditioning 20 Min Emom Odd:3 Squat Clean(%60) Even:5 Weight Paralel Bar Dips -Then- Mıddle Workout For Time: 50-40-30-20-10 Sit-Up Cross Mauntain Clımber(R1-L2)