4-03-2021 PERŞEMBE
Strength&Conditioning 32 Min Emom(8R) 1.Min:18-15 Kettlebell Swing(24Kg-16Kg) 2.Min:18-15 Wall-Ball(9Kg-6Kg) 3.Min:18-15 Toes-To-Bar 4.Min:Rest
3-03-2021 ÇARŞAMBA
Gymmastic Strength&Conditioning For Time: 100 M Handstand Walk Or 15 Wall-Clımb Cap Time:12 Min -Then- 4 Round 30 Sec:Ring Push-Up Hold 30 Sec:Rest 30 Sec:Plate Turkish Sit-Up 30 Sec:Rest -Then- Conditioning 6 Round 30 sec:Max Effort Split Jumps(R1-L2) 30 sec:Burpee No Jump 30 sec:Assault Bike 90 sec:Rest
2-03-2021 SALI
Strength&Conditioning 30 Min Amrap 1 Round of “Chest To Bar Cindy” 30 Double Unders Or 30 Single Jump Rope 5 Hang Squat Snatches(45kg-30kg) 1 Round of “Chest to Bar Cindy”: 5 Chest to Bar Pull-Ups 10 Push-Ups 15 Air Squats
1-03-2021 PAZARTESİ
Strength 10 Min Emom 3 Back Squat(%70) -Then- Dumbbell Strength&Conditioning 5 Round For Time 12 Singel Dumbbell Floor Press(R)(22,5-12,5kg) 12 Parallette Plank Single Dumbbell Row(R) 12 Single Dumbbell Russian(R) 12 Singel Dumbbell Floor Press(L) 12 Parallette Plank Single Dumbbell Row(L) 12 Single Dumbbell Russian(L) Cap Time:25 Min
26-02-2021 CUMA
Conditioning 6 Round 1.30 Min:Max Effort Cal.Assault Bike 1:30 Min:Rest Direct İnto 6 Round 1:30 Min:Max Effort Cal. Row 1:30 Min:Rest
25-02-2021 PERŞEMBE
Gymnastic Strength&Conditioning 10 Min Emom 5-4 Strict Pull-Up+10-8 Sec Paralel Dip L-Sit Hold Or Modified Knee-Up Sit Hold” -Then- Oly&Gymnastic 15 Min Emom 1.Min:5 Toes To Bar +3 Power Snatch 2.Min:5 Toes To Bar +2 Hang Squat Snatch 3.Min:5 Toes To Bar +1 Squat Snatch -Then- Functional Bodybuilding 10 Min Emom Odd:8 Tall Kneeling Barbell…
24-02-2021 ÇARŞAMBA
Strength Every 2 Min For 12 Min(6R) “3131” 5 Reps Tempo Back Squat 3 Sec:Down 1 Sec:Pause 3 Sec:Up 1 Sec:Pause -Then- Strength&Conditioning Every 3:30 Min For 21 Min(6R) 10 Alt.Double KB Gorilla Row(R1-L2) 12 KB Deep Push-Ups 14 Double KB Farmery Caary Front Lunge(R1-L2)
23-02-2021 SALI
Gymnastic Skılls&Conditioning Every 2 Min For 10 Min(5R) 50 Double-Unders Or 50 Single Jump Rope 10 M HandStand Walks Or 3 Wall-Clımb -Then- Gymnastic&Conditioning For Time: 30 Ring Muscle-Ups Or 30 Bar Muscle-Up -30 C2Bar Pull-Up Starting on the 0:00, and every 3:00 thereafter: 250 M Row Or 0,8 Mil Assault Bike 6 Lateral Burpees…
22-02-2021 PAZARTESİ
Strength Every 2 Min For 12 Min(6R) “3131” 5 Reps Tempo Front Squat 3 Sec:Down 1 Sec:Pause 3 Sec:Up 1 Sec:Pause -Then- MetCon 20 Min Amrap 5 Dead Lift(100kg-60kg) 10 Box Jump(24”-20”) 15 Hand-Release Push-Ups
19-02-2021 CUMA
Gymnastic&Isometric Strength 5 Round 20 Sec:Pull-Up Bar Chin-Up L-Sit Hold 40 Sec:Rest 20 Sec:V-Up Hold 40 Sec:Rest -Then- Oly. 10 Min Emom 1 Squat Clean(%75) -Then- For Time: Barbell Conditioning 30 Power Clean(50kg-35kg) 30 Push-Press (50Kg-35Kg) 30 Hang Squat Clean(50Kg-35kg) “On the Minute – 4 Burpee Barbell Lateral Jump Cap Time:20 Min