16-12-2022 CUMA
Oly. Every 2 Min,for 12 minutes (6R) Squat Snatch Total 2 Round 1.Round:4 rep(%65) 2.Round:3 rep(%70) 3.4.Round:2 rep (%75) 5.6 Round:1 rep(%80) -Then- Metcon For time 40-30-20 Wall-Ball(9Kg-6Kg) 20-15-10 Burpee Cap Time:15 Min
15-12-2022 PERŞEMBE
Strength&Conditioning 21 Min Emom (7R) 1.Min: 4 Back Squat(%75)+8 Strict Dumbell Shoulder Press 2.Min:15 Cal.Row 3.Min:Rest -Then- Isometric Strength & Core Control Every 3:30 Min For 14 Min(4R) 30 Sec:Wall HandStand Hold 30 Sec:Hollow Hold 1 Min:Plank
14-12-2022 ÇARŞAMBA
Multi-Strength Every 3 Min For 12 Min(4R) 10 Contralateral Dumbbell Overhead Split Squat(R) 10 Chainsaw Dumbbell Row(R) 10 Contralateral Dumbbell Overhead Split Squat(L) 10 Chainsaw Dumbbell Row(L) -Then- Every 3 Min For 15 Min(5R) 12 Ring Push-Ups 30 Sec :Quadruped Shoulder Taps(R1-L2) 30 Sec: Tall Kneeling DB Hammer Curls -Then- MetCon 2 Round 5 Min…
13-12-2022 SALI
Two Person Team 5 Round For Time 1000 M Row 50 Burpee Lateral Jump Over 40 Cal Assault Bike Cap Time:40 Min
12-12-2022 PAZARTESİ
Strength&Conditioning Every 4 Min For 32 Min(8R) 5 Power Clean(%75-%70) 10 C2 Bar Pull-Up 15 Wall-Ball(9Kg-6Kg)
11-12-2022 PAZAR
MetCon 21 Min Emom 1.Min:14 Dumbell Power Snatch(R1-L2) 2.Min:12 Cal.Assault Bike 3.Min:Rest -Then- Gymnastic Every 2:30 Min For 10 Min(4R) 15 Toes-To-Bar 30 Sec: Hollow Hold
10-12-2022 CUMARTESİ
MetCon 21 Min Emom(7R) 1.Min:15 Cal.Row 2.Min:20 Wall-Ball(9Kg-6Kg) 3.Min:Rest -Then- Core Control 5 Round 30 Sec:Ring Mountain Clımber(R1-L2) 30 Sec:Rest 30 Sec:Hollow Rock 30 Sec:Rest
9-12-2020 CUMA
Oly. Every 2:30 Min For 15 Min(6R) 3 Clean&Jerks+ 3 Front Squat(%70-%65) -Then- Strength Every 1:30 Min 7:30 Min (5R) 6 Bench Press(%70) -Then- MetCon 10 Min Amrap 10 Hand-Release Push-Up 20 Jumping Lunge(R1-L2)
8-12-2022 PERŞEMBE
Oly. Every 2 Min For 12 Min(6R) 3 Squat Snatch(%70) -Then- Strength Every 2:30 Min For 10 Min(4R) Back Rack Split Squat: 3110; 6 /leg; *rear foot on 4-6″ plates -Then- Gymnastic&Strength Every 2:30 Min For 10 Min(4R) 12/10 Bar Dips: 2020; 6 Strict C2 Bar Pull-Up
7-12-2022 ÇARŞAMBA
MetCon 6 Round 1.3.5.7.9.11.R:Every 2:30 Min For 20/18 Cal.Row 2.4.6.8.10.12.R:Every 2:30 Min For 15/12 Assault Bike -Then- İsometric Strength 4 Round 1 Min Wall-Sit Hold Rest:30 Sec 1 Min:Plank Rest:30 Sec