4-07-2020 CUMARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(%75) -Then- MetCon 5 Round 45 Sec:Max Effort Pull-Ups 45 Sec:Rest 45 Sec:Max Effort Row 45 Sec:Rest 45 Sec:Max Effort Split Jumps(R1-L2) 45 Sec:Rest
3-07-2020 CUMA
Accessory Workout Every 3 Min For 15 Min(5R) 10 Close Grıp Bench Press 10 Dumbbell Side Lateral Raises 10 Dumbbel Hammer Curl -Then- Every 3 Min For 15 Min(5R) 10 Bent Over Dumbbel Row 10 Bent Over Rear Side Lateral Raises 10 Lying Barbell Trıceps Extension(Skullcrusher)
2-07-2020 PERŞEMBE
MetCon 5 Round 5 Min Amrap 4 Hang Squat Snatch(40kg-25kg) 8 Box Jumps(24”20”) 10 Hand-Release Push-Ups Rest:2,5 Min
1-07-2020 ÇARŞAMBA
Isometrıc& Dynamıc Core 4 Round 30 Sec:Hollow Rock 30 Sec:V-Ups 1 Min:Rest -Then- 4 Round 20 Sec:Pull-Up Bar L -Hold 40 Sec:Rest -Then- Strength Every 2 Min For 10 Min(5R) 10 Back Squat(%60) -Then- Every 2 Min For 10 Min(5R) 10 Reverse Close Grıp Strict Pull-Ups 10 Barbell Curl
30-06-2020 SALI
Isometrıc Workout 4 Round 30 Sec:Hollow Hold 30 Sec:Rest -Then- 4 Round 30 Sec:Arc Hold 30 Sec:Rest -Then- MetCon 10 Rounds each for time 30 Double-Unders Or Single 15 Air Squat 7 Cal Assault Bike Sprint Rest:1:30 Min
29-06-2020 PAZARTESİ
Oly. Every 1:45 Min For 8:45 Min(5R) Squat Clean 3-6-9-12-15(%80-%70-%60-%50-%40) -Then- Strength Every 1:45 Min For 8:45 Min(5R) Bench Press 3-6-9-12-15(%80-%70-%60-%50-%40) -Then- Isometrıc Workout 4 Round 30 Sec:Singel Leg Wall-Squat Hold(R) 15 Sec:Rest 30 Sec:Singel Arm Ring Row Hold(R) 15 Sec:Rest 30 Sec:Singel Leg Wall-Squat Hold(L) 15 Sec:Rest 30 Sec:Singel Arm Ring Row Hold(L) 15…
26-06-2020 CUMA
MetCon 6 Round 30 Sec:Band Resisted Running In Place Rest:1 Min 30 Sec:Agility Hurdles Lateral Rest:1 Min -Then- 15 Min Amrap 50 Double-Unders Or Single 15 Wall-Ball(9kg-6kg) 10 Toes-To-Bar
25-06-2020 PERŞEMBE
Oly. Every 1:30 Min For 10:30 Min(7R) 1 Hang Squat Snatch+1 Squat Snatch -Then- Tabata 2 Round 4×20 Sec Work/10 Sec Rest Barbel Curl(20kg-10kg) Strict Shoulder Press(20kg-10kg) Back Squat(20kg-10kg) Plate Side Lateral Raises(2,5kg-1,5kg) Plate Front Raises(2,5kg-1,5kg) “10 Sn Dinlenmelerde ağırlığı static pozisyonda tut” Curl:90 derecede Press:Baş Üstünde Squat:Aşağıda Side Raises:Kollar yanda yere paralel Front Raises:…
24-06-2020 ÇARŞAMBA
MetCon 24 Min Emom(8R) 1.Min:12-10 Cal.Assault Bike 2.Min:15-12 Cal.Row 3.Min:Rest -Then- Isometic Workout 4 Round 1 Min:Wall-Squat Hold Rest:30 Sn 1 Min:Plank Rest:30 Sn
23-06-2020 SALI
MetCon 18 Min Emom 1.Min:5 Clean & Jerks 2.Min:15 Pull-Ups 3.Min:Rest -Then- Strength Every 2:30 Min For 12:30 (5R) 10 Rıght each leg barbell split-squat 10 Left each leg barbell split squat