23-12-2021 PERŞEMBE
MetCon For Time 21-18-15-12-9-6-3 Front Squat(45Kg-35Kg) 30-27-24-21-18-15-12 Hand Release Push-Up 150-130-110-90-70-50-30 Double-Under Or Singel Jump Rope Cap Time:35 Min
22-12-2021 ÇARŞAMBA
MetCon Every 3 Min For 18 Min(6R) 18/15 Cal.Row 15/12 Chest to Bar Pull-ups Rest:3 Min Every 3 Min For 18 Min(6R) 10/8 Burpee Box Jumps Over(24″-20″) 14/12 Dumbbell Power Snatch(R1-L2)
21-12-2021 SALI
MetCon Two Person Team 4 Round For Time 75 Wall Ball(9Kg-6Kg) 50 Kb Dead Lift High Pull-Up(28Kg-20Kg) 30 Sit-Up Cap Time:35 Min
20-12-2021 PAZARTESİ
Multi-Strength 12 Min Emom Odd:5 Back Squat(%75)+ 8 Arnold Press Even:Rest -Then- 12 Min Emom Odd:5 Dead Lift(%75) + 8 Reverse Grip Strict Chin-Up Even:Rest -Then- Core-Strength 10 Min Emom Odd:20 Sec Barbell Hollow Hold+10 V-Up Even:Rest
18-12-2021 CUMARTESİ
Multi-Strength 4 Round 40 M Single Arm Overhead Kb Walks(R) 40 M Simgle Arm Overhead Kb Walks(L) Rest:1 Min -Then- Every 3 Min For 15 Min(5R) 10 Single Arm Ring Row(R) 10 Single Arm Kb Right Each Leg Reverse Lunge (R) 10 Single Arm Ring Row(L) 10 Single Arm Kb Left Each Leg Reverse Lunge (L) -Then- Core Strength 4 Round 10 Side Plank Twist(R) 10 Side Plank Twist(L) 20 Alternatif V-Ups Rest:1 Min
17-12-2021 CUMA
MetCon 4 Round Total Rounds 6 Min Amrap 3 Ring Muscle Ups 6 Burpees Lateral Over The Bar 9 Power Snatch(40Kg-30Kg) 12 Wall-Ball(9Kg-6Kg) 30 Double Unders 2,5 Min:Rest “Scaling Option” 3 Bar Muscle-Ups Or 4 C2Bar Pull-Up +4 Push-Ups 30 Single Jump Rope
16-12-2021 PERŞEMBE
Oly. Emom 1.2.3.4.5.6.7.Min:1 Hang Power Clean+1 Power Clean 8.Min:Rest 9.10.11.12.13.14.15.Min:1 Hang Squat Clean+1 Squat Clean 16.Min:Rest 17.18.19.20.21.22.23.Min:1 Squat Clean+3 Front Squat -Then- Gymnastic & Core Strength Every 2:30 Min For 12:30 Min(5R) 15 Toes-To-Bar 15 Hollow Rock
15-12-2021 ÇARŞAMBA
Two Person Team MetCon 30 Min Amrap 50 Cal Row 35 Kb Swing(24Kg-16Kg) 20 Burpee Box Jump(24″-20″)
14-12-2021 SALI
Tempo Lower Body Strength Every 2 Min For 12 Min(6R) 4 Tempo Back Squat(4-X-1) 8 Explosive Jump Squat -Then- Tempo Upper Body Strength Every 2:30 Min For 10 Min(4R) 8 Barbell Floor Press(4-X-1) 8 İnverted Ring Row(4-X-1) -Then- Every 2:30 Min For 10 Min(4R) 8 Floor Skull Crusher(4-X-1) 8 Barbell Curl(4-X-1) *Tempo Strength* 4 eccentric (down) X concentric (X = explode up) 1 isometric or pause
13-12-2021 PAZARTESİ
Oly. Emom 1.2.3.4.5.6.7.Min:1 Hang Power Snatch+1 Power Snatch 8.Min:Rest 9.10.11.12.13.14.15.Min:1 Hang Squat Snatch+1 Squat Snatch 16.Min:Rest 17.18.19.20.21.22.23.Min:1 Squat Snatch+3 Overhead Squat -Then- İsometric Core Strength 5 Round 20 Sec:Star Plank( R ) 20 Sec:Star Plank (L ) 20 Sec:Hollow Hold 40 Sec:Rest