30-08-2021 PAZARTESİ
Conditioning MURPH DEMARCATION For Time: 800 M Run 50 Pull-Up 100 Push-Up 150 Squat 800 M Run 30 Pull-Up 60 Push-Up 90 Squat 800 M Run 20 Pull-Up 40 Push-Ups 60 Squat 800 M Run
28-08-2021 CUMARTESİ
Conditioning 8 Round 1.Min:200 M Run 30 Sec:Rest 2.Min:12 Cal Assault Bike 30 Sec:Rest 3.Min: 12 Cal Row 30 Sec:Rest
27-08-2021 CUMA
Functional Strength Every 1:30 Min For 9 Min(6R) 12 Alternatif Dumbbell Bench Press(R1-L2) -Then- Every 2 Min For 10 Min(5R) 8 Dumbbell Bulgarian Split Squat(R) 8 Dumbbell Bulgarian Split Squat(L) -Then- Every 2:30 Min For 12:30 Min(5R) 8 Single-Leg Bent-Over Dumbbell Row(R) 8 Dumbbel Curl İn Split Squat Hold(R) 8 Single-Leg Bent-Over Dumbbell Row(L) 8 Dumbbel…
26-08-2021 PERŞEMBE
Oly. Every 1:30 Min For 15 Min(10R) 2 Squat Snatch(%70) -Then- Functional Strength Every 3 Min For 15 Min (5R) 8 Double Kettlebell bell Z Press 20 Sec:Dual Kettlebell Hollow Hold 8 L-Sit Reverse Grip Chın-Up Or Reverse Grip Chın-Up+20 Sec:Hanging L-Sit Hold 16 Kettlebell Alternatif Gorilla Row(R1-L2)
25-08-2021 ÇARŞAMBA
MetCon 25 Min Amrap 20 Cal.Row Or 15 Cal.Assault Bike 16 Dumbbell Power Snatch(22,5Kg-12,5kg)(R1-L2) 12 Box Jumps Over (24”-20”) -Then- İsometric Workout 5 Round 1 Min:Plank 45 Sec:Rest
24-08-2021 SALI
Core Strength Every 3 Min For 15 Min(5R) 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 Sec:Hollow Hold 1 Min: Rest -Then- Strength&Conditioning 5 Round For Time: 5 Squat Clean(70Kg-55kg) 70 M Double Kettlebell Front Rack Carry Walks(24Kg-12Kg) 21 C2Bar Pull-Ups Cap Time:25 Min
23-08-2021 PAZARTESİ
Strength Every 2:45 Min For 13:45 Min(5R) 4 Tempo Front Squat + 8 Tempo Push-Ups 3 Sec:Down 2 Sec:Pause X Sec:Explosive 1 Sec:Pause -Then- MetCon 8 Min Amrap 30 Double Unders Or 30 Single Jump Rope 10 Thrusters (35Kg-25Kg) Rest:4 Min 8 Min Amrap 30 Double Unders 10 Overhead Squats (34Kg-25Kg)
21-08-2021 CUMARTESİ
Metcon 5 Round 200 M Medball Run 20 Handrelease Push-Ups 20 MedBall Clean(9kg-6kg) 20 İnverted Ring Row
20-08-2021 CUMA
Oly. 10 Min Emom 2 Squat Snatch(%65) -Then- Strength Every 2:30 Min For 12:30 Min(5R) 10 Barbell Behind Neck Split Squat(R) 10 Sec: Barbell Behind Neck Split Squat Hold(R) 10 Barbell Front Rack Split Squat(L) 10 Sec: Barbell Behind Neck Split Squat Hold(L) -Then- 10 Min Emom(5R) 1.Min:5 Weight Paralell Bar Dips+10 Reverse Grip Barbell…
19-08-2021 PERŞEMBE
Conditioning 15 Min Emom(5R) 1.Min:12.Cal Row 2.Min:12.Cal Assault Bike 3.Min:Rest -Then- Run Conditioning Every 4 Min For 20 Min(5R) 400 M Run