23-11-2021 SALI
Condıtıonıng 40 Min Emom(10R) 1 Min:10/8 Cal.Assault Bike+ 10/8 Kb Swings(24Kg-16Kg) 2.Min:Rest 3.Min:10/8 Cal.Row+10/8 No Jump Burpee 4.Min:Rest
22-11-2021 PAZARTESİ
OLY. 15 Min Emom 5 Min Emom 1 Power Snatch+1 Overhead Squat 5 Min Emom 1 Hang Squat Snatch 5 Min Emom 1 Squat Snatch -Then- Multi-Strength Every 2:30 Min For 12:30 Min(5R) 10 Weighted Paralell Bar Dips 5 Barbell Front Rack Reverse Drop Lunge(R) 5 Barbell Front Rack Reverse Drop Lunge(L)
19-11-2021 CUMA
MetCon 25 Min Amrap 5 Strict Pull-ups 10 Alternating Single Dumbbell Power Snatches (22.5 kg/12,5 kg) 15 Handrelease Push-Ups
18-11-2021 PERŞEMBE
Oly. 10 Min Emom 1 Hang Squat Clean + 1 Squat Clean(%65-%60) -Then- Strength Every 3 Min For 15 Min(5R) 10 Bench Prees(%60) 10 Bulgarian Dumbell Split Squat(R) 10 Bulgarian Dumbell Split Squat(L) -Then- Core Strength Every 1:30 Min For 9 Min(6R) 20 Sec:Dual Dumbbell Hollow Hold 15 Sec:Pull-Up Bar Hanging L-Sit Hold
17-11-2021 ÇARŞAMBA
MetCon Two Person Team For Time 100 Wall-Ball(9Kg-6Kg) 100 Kettlebell Swings(24Kg-16Kg) 100 Burpee 75 Wall-Ball(9Kg-6Kg) 75 Kettlebell Swings (24Kg-16Kg) 75 Burpee 50 Wall-Ball(9Kg-6Kg) 50 Kettlebell Swings(24Kg-16Kg) 50 Burpee Cap Time:35 Min
16-11-2021 SALI
MetCon 40 Min Emom(8R) 1.Min:15-12 Cal Row 2.Min:12-10 Cal Assault Bike 3.Min:50 Double-Under Or 50 Single 4.Min:15-12 Toes-To-Bar 5.Min: Rest
15-11-2021 PAZARTESİ
Oly. 10 Min Emom 1 Hang Squat Snatch + 1 Squat Snatch -Then- Strength Every 1:45 Min For 10:30 Min(6R) 4 Reps Tempo Back Squat 5 Sec:Down 2 Sec:Pause X:Up -Then- Every 2 Min For 10 Min (5R) 12 Reverse Grip Barbell Row 12 Glute Bridge Barbell Floor Press
13-11-2021 CUMARTESİ
Multi-Strength Every 6 Min For 30 Min(5R) 9 Bench Press(%60) 12 Hand-Release Push-Ups 15 Sec:Half Push-Ups Hold 18 Steps Double Kettlebell Farmer Caary Walking Lunge(R1-L2) 21 Jumping Lunge(R1-L2) 24 Sec:Copanhagen Plank(R) 24 Sec:Copanhagen Plank(L)
12-11-2021 CUMA
Gymnastic&Accessory Workout 4 Round 30 Sec:Ring Mountain Climber 20 Sec:Rest 30 Sec:Wall Sit March(R1-L2) 20 Sec:Rest 30 Sec:Toes-To-Bar 20 Sec:Rest -Then- Row &Assault Bike Conditioning 4 Min: Row at Moderate Pace(2:00-2:15) 4 Min: Assault Bike at Moderate Pace (50/60 RPM) -Rest:2 Min- 3 Min: Row at Hard Pace(1:50 -1:55) 3 Min: Assault Bike at Hard…
11-11-2021 PERŞEMBE
Oly. 10 Min Emom 1 Squat Snatch+1 Overhead Squat -Then- Multi-Strength Every 4:30 Min For 22:30 Min(5R) 6 Back Squat(%70) 9 Tall Kneeling Dumbbell Arnold Press 12 Bent Over Dumbbell Row 15 Dumbbell Deficit Push-Up 20 Sec: Dual Dumbbell Hollow Hold