9-04-2021 CUMA
MetCon 7 Round 1 Min:Single Dumbbell Devil Press 30 Sec:Max Effort Dumbbell High Knee Lateral Shuffle 1:30 Min:Rest 1 Min:Max Effort Row Or Cal.Row 30 Sec: Drop Jump Squat 1:30 Min:Rest
8-04-2021 PERŞEMBE
Strength&Conditioning 32 Min Emom(8R) 1.Min:8 Weight Parelel Bar Dips 2.Min:12 Alternatif KB Gorilla Row 3.Min:14 Double Kb Front Rack Reverse Lunge(R1-L2) 4.Min:Rest
7-04-2021 ÇARŞAMBA
Strength&Conditioning Every 4:30 Min For 27 Min(6R) 30 Air Squats 15 Cal.Row Or 12 Cal.Assault Bike 7 Power Snatch(50Kg-40Kg) -Then- Core Strength Every 2 Min For 10 Min(5R) 5 Strict Toes-To-Bar 20 Sec: Hanging L-Sit
6-04-2021 SALI
MetCon 20 Min Amrap 2-4-6-8-10-12….16.18 Thruster(40Kg-25Kg) Pull-Up -Then- Core Strength 5 Round 20 Sec:Hollow Hold 40 Sec:Plank Hold 1 Min:Rest
5-04-2021 PAZARTESİ
Strength Every 1:30 Min For 9 Min(6R) 5 Dead Lift(%75) -Then- Every 1:30 Min For 9 Min(6R) 5 Back Squat(%75) -Then- Every 1:30 Min For 9 Min(6R) 5 Bench Press(%75) -Then- İzometric Workout 4 Round 30 Sec:Copenhagen Plank(R) 30 Sec:Rest 30 Sec:Copenhagen Plank(L) 30 Sec:Rest
2-04-2021 CUMA
Conditioning 1 Round 30 Cal.Row 25 Cal.Assault Bike 200 Double Unders Or 200 Singel Jump Rope 2 Round 25 Cal.Row 20 Cal.Assault Bike 150 Double-Unders Or 150 Single Jump Rope 3 Round 20 Cal.Row 15 Cal.Assault Bike 100 Double-Unders Or 100 Single Jump Rope Cape Time:40 Min
1-04-2021 PERŞEMBE
Oly. 15 Min Cap Time Squat Snatch (Work Up to heavy) Or Squat Snatch Practical -Then- Strength Every 3 Min For 15 Min(5R) 8 Back Rack Drop Lunge To Knee Lift(R) 8 Back Rack Drop Lunge To Knee Lift(L) 8 Strict HandStand Push-Ups Or 4 Wall-Clımb
31-03-2021 ÇARŞAMBA
Strength Every 2 Min For 10 Min(5R) 5 Tempo Front Squat 4 Sec:Down 1 Sec:Pause X:Up 2 Sec: Pause -Then- MetCon 10 Round For Time 10 Burpee 10 KB Swings(28Kg-20Kg) Cap Time:25 Min
30-03-2021 SALI
Metcon 5 Round 5 Minute Clock 12 Cal.Row Or 12 Cal.Assault Bike Then, max rounds in the remainder time: 3 Bar Muscle-Up Or 3 C2Bar Pull-Ups 6 Dumbbell Snatches(22,5Kg-12,5Kg) 9 Wall Ball(9Kg-6Kg) Rest: 2 Min
29-03-2021 PAZARTESİ
Strength Every 3 Min For 15 Min(5R) 5 Tempo Back Squat + 10 Tempo Push-Ups 4 Sec:Down 1 Sec:Pause X:Up 2 Sec: Pause -Then- Metcon “Grettel” 10 Round Time: 3 Clean&Jerks(60kg-40Kg) 3 Bar Facing Burpee Cap Time:15 Min