10-03-2021 ÇARŞAMBA
Conditioning 6 Rounds For Time: 100 Double Unders Or 100 Singel Jump Rope 25 Burpee No Jump 20 Cal.Row Or 20 Cal.Assault Bike Cap Time:40 Min
9-03-2021 SALI
İsometric Strength 5 Round 30 Sec: Wall HandStand Hold Or Wall Facing HandStand Hold 15 Sec:Rest 30 Sec:Wall-Sit Hold 15 Sec:Rest -Then- Oly&Gymnastic Conditioning 10 Min Emom 3 Power Clean(%70)+3 Ring Muscle-Ups Or 5 Strict Pull-Ups -Then- Functional Strength Every 2:30 Min For 12:30 Min(5R) 8 Back Rack Drop Lunge To Knee Lift(R) 8 Back…
8-03-2021 PAZARTESİ
Strength&Conditioning 16 Min Emom Odd:5 Back Squat(%60)+12 Air Squat Jump Even:Rest -Then- 16 Min Emom Odd:5 Bench Press(%60)+12 Explosive Push-Ups Even:Rest
6-03-2021 CUMARTESİ
Strength&Conditioning 6 Round For Time 15 Sumo DeadLift Hıgh Pull(40Kg-25Kg) 20 Step Front Lunge With Plate Held Overhead(20kg-10kg)(R-L2) 25 Hand Release Push-Ups 30 Plate Russian Twist(10Kg-5Kg)
5-03-2021 CUMA
Oly. 10 Min Emom 1 Squat Clean(%75) -Then- Strength&Conditioning Every 2:30 Min For 17:30 (7R) 3 Thruster(60Kg-40Kg) 5 Hang Power Cleans(60Kg-40Kg) 8 Weight Parallel Dips
4-03-2021 PERŞEMBE
Strength&Conditioning 32 Min Emom(8R) 1.Min:18-15 Kettlebell Swing(24Kg-16Kg) 2.Min:18-15 Wall-Ball(9Kg-6Kg) 3.Min:18-15 Toes-To-Bar 4.Min:Rest
3-03-2021 ÇARŞAMBA
Gymmastic Strength&Conditioning For Time: 100 M Handstand Walk Or 15 Wall-Clımb Cap Time:12 Min -Then- 4 Round 30 Sec:Ring Push-Up Hold 30 Sec:Rest 30 Sec:Plate Turkish Sit-Up 30 Sec:Rest -Then- Conditioning 6 Round 30 sec:Max Effort Split Jumps(R1-L2) 30 sec:Burpee No Jump 30 sec:Assault Bike 90 sec:Rest
2-03-2021 SALI
Strength&Conditioning 30 Min Amrap 1 Round of “Chest To Bar Cindy” 30 Double Unders Or 30 Single Jump Rope 5 Hang Squat Snatches(45kg-30kg) 1 Round of “Chest to Bar Cindy”: 5 Chest to Bar Pull-Ups 10 Push-Ups 15 Air Squats
1-03-2021 PAZARTESİ
Strength 10 Min Emom 3 Back Squat(%70) -Then- Dumbbell Strength&Conditioning 5 Round For Time 12 Singel Dumbbell Floor Press(R)(22,5-12,5kg) 12 Parallette Plank Single Dumbbell Row(R) 12 Single Dumbbell Russian(R) 12 Singel Dumbbell Floor Press(L) 12 Parallette Plank Single Dumbbell Row(L) 12 Single Dumbbell Russian(L) Cap Time:25 Min
26-02-2021 CUMA
Conditioning 6 Round 1.30 Min:Max Effort Cal.Assault Bike 1:30 Min:Rest Direct İnto 6 Round 1:30 Min:Max Effort Cal. Row 1:30 Min:Rest