11-3-2022 CUMA
REST DAY
10-3-2022 PERŞEMBE
İsometric Strength 4 Round 20 Sec:Star Plank(R) 10 Sec:Rest 20 Sec:Singel Leg Wall-Sit Hold(R) 10 Sec:Rest 20 Sec:Star Plank(L) 10 Sec:Rest 20 Sec:Single Leg Wall-Sit Hold(L) 10 sec:Rest -Then- MetCon Every 4 Min for 20 Min(5R) 4O Double Unders Or 40 Single 20 Wall Ball(9Kg-6Kg) 10 Power Snatch(40Kg-30Kg)
9-3-2022 ÇARŞAMBA
Oly. Every 1:45 Min for 14 Min(8R) 1 Hang Squat Clean+1 Squat Clean +1 Front Squat(Sc%75-%70) -Then- Gymnastic Strength Every 3 Min For 15 Min(5R) 5 Strict HandStand Push-Ups Or Pike Push-Ups 7 Bar Muscle-Up Or C2Bar Pull-Up 9 Toes-To-Bar 11 Plate Hollow Rock
8-3-2022 SALI
MetCon 35 Min Emom(7R) 1.Min:15/12 Cal.Row 2.Min:12/10 Cal.Assault Bike 3.Min:12/10 Burpee 4.Min:15/12 Kb Swing(24Kg-16Kg) 5.Min:Rest
7-3-2022 PAZARTESİ
Strength Every 1:30 Min For 9 Min(6R) 2 Back Squat(%85-%90) -Then- Multi-Strength 12 Min Emom Odd: 8 DeadLift(%65)+ 8 Double Dumbbell Strict Press Even:Rest -Then- Every 1:45 Min for 8:45 Min(5R) 5 Strict C2 Bar Pull-Up 8 Barbell Curl 11 Dumbbell Deficit Push-Up
5-3-2022 CUMARTESİ
MetCon For Time: 24-21-18-15-12-9-6 Cal.Assault Bike Double Dumbbell Thrusters Cal.Row
4-3-2022 CUMA
Strength Every 1:30 Min for 9 Min(6R) Front Squat %80 5 Reps %85 2 Reps %80 5 Reps %90 2 Reps %80 5 Reps %95 2 Reps -Then- Every 2:30 Min For 12:30 Min(5R) 12 Bench Press(%60) 12 Ring Push-Ups Rest 2:30 Min Every 2:30 Min For 12:30 Min(5R) 12 Kb Gorilla Row(R1-L2) 16 Kb…
3-3-2022 PERŞEMBE
İsometric Strength 3 Round 20 Sec:Overhead Squat Hold(20Kg-15Kg) 20 Sec:Rest 20 Sec:Barbell Hollow Hold 20 Sec:Rest 20 Sec:İnverted Ring Row Hold 20 Sec:Rest -Then- Oly. Every 1:45 Min for 14 Min(8R) 1 Hang Squat Snatch+1 Squat Snatch+1 Overhead Squat(Ss%75-%70) -Then- Gymnastic Every 1:45 Min For 10:30 Min 5 Strict Hand Stand Push-up Or Pike Push-Ups…
2-3-2022 ÇARŞAMBA
MetCon Two Person Team 100 Shoulder to Overhead(50Kg-35Kg) 2.5 K Row 100 Burpee Lateral Jumps Over 2,5 K Row Cap Time:36 Min
1-3-2022 SALI
MetCon Every 3 Min For 15 Min(5R) 3 Wall Walks 12 Dumbbell Snatches(R1-L2)(22,5Kg-15Kg) 15 Box Jump Overs (24″-20″) -Then- Core Strength Every 3 Min For 15 Min(5R) 10 Single Dumbbell Hollow Rock 15 Toes-To-Bar 20 Ring Mountain Climber(R1-L2)