11-02-2021 PERŞEMBE
Strength&Conditioning Every 5:30 Min For 33 Min(6R) 20 M Double Dumbbell Farmery Caary Walking Lunge 20 M Double Dumbbell Overhead Hold Walking 12 Double Dumbbell Bent Over Row 12 Double Dumbbell Hollow Hold Floor Press
10-02-2021 ÇARŞAMBA
Row & Assault Conditioning On a 20 minute clock, 4 rounds of: Row for 50 sec ,rest 10 sec Row for 40 sec, rest 20 sec Row for 30 sec, rest 30 sec Row for 20 sec, rest 40 sec Row for 10 sec , rest 50 sec ..Direct İnto.. On a 20 minute clock,…
9-02-2021 SALI
MetCon 10 Round For Time 7 Burpee Barbell Lateral Jump 5 Ring Muscle-Ups Or BMU/C2B-Pull-Up 3 Hang Squat Snatch(45Kg-35Kg) 1 Overhead Squat(45Kg-35Kg) Cap Time:30 Min
8-02-2021 PAZARTESİ
PAZARTESİ Gymnastics&Strength Conditioning 12 Min Emom Odd:5 Deadlifts(%70) Even:15 M HandStand Walk Or 20 Wall Facing HandStand Shoulder Taps(R1-L2) -Then- Barbel Conditioning 20 Min Amrap 5 Power Clean and Jerks(50kg-35kg) 5 Power Snatches(50kg-35kg) 5 Thrusters(50kg-35kg)
5-02-2021 CUMA
MetCon 5 Round For Time: 30 HandRelease Push-Ups 30 Wallballs(9kg-6kg) 30 Box Jump Overs(24”-20”) Cap Time:40 Min
4-01-2021 PERŞEMBE
OLY. Every 2 Min For 12 Min(6R) Power Clean + Squat Clean+Front Squat(1RM SC %70) Every 2 mins Complete a set (PC+SC+FS) 4+1+1 3+2+1 2+2+2 1+1+4 1+2+3 2+2+2 -Then- Strength&Conditioning Hang Cluster Ladder Every 1:30 Min For 9 Min(6R) 1.R:10 Chest To Bar Pull-Ups + 3 Hang Clusters 2.R:10 Chest To Bar Pull-Ups + 3…
3-01-2021 ÇARŞAMBA
Strength Every 1:30 Min For 12 Min(8R) 3 Back Squat(%75) -Then- Every 2 Min For 12 Min(6R) 8 Barbell Z Press+8 Barbell Curl(6R) -Then- Core Strength 100 Hollow Rock Every 1:30 Min For 30 Sec Plank Cap Time:12 Min
2-01-2021 SALI
Gymnastic&Isometric Strength 5 Round 20 Sec:HandStand Push-Up Hold Or Feet On Box Pike HandStand Hold 40 Sec:Rest -Then- 5 Round 15 Sec:Pull-Up Bar Chin-Up L-Sit Hold 45 Sec:Rest -Then- MetCon For time: 27-24-21-18-15-12-9-6 Burpee Box Jump Overs (24″/20″) 27-24-21-18-15-12-9-6 Cal.Row Or Cal.Assault Bike Cap Time:34 Min
1-01-2021 PAZARTESİ
OLY. Every 2 Min For 12 Min(6R) Power Snatch + Squat Snatch+Overhead Squat(1RM Squat Snatch 1RM Ss %70) Every 2 mins Complete a set (PS+SS+OHS) 4+1+1 3+2+1 2+2+2 1+1+4 1+2+3 2+2+2 -Then- MetCon 18 Min Amrap 25 Double-Unders Or 50 Single Jump Rope 9 Toes to Bar 25 Double-Unders 9 Barbell Shoulder The Overhead(45kg-30kg
29-01-2021 CUMA
Conditioning 7 Round 1 Min: Max Cal.Row Or Assault Bike 30 Sec:Rest 1 Min:Max Wall-Ball(9kg-6kg) 30 Sec:Rest 1 Min:Max Burpees 30 Sec:Rest