16-09-2021 PERŞEMBE
Conditioning 30 Min Emom(10R) 1.Min:8 No Jump Burpee+8 Box Jumps(24”-20”) 2.Min:15/12 Cal.Row OR 12/10 Cal.Assault Bike 3.Min:Rest
15-09-2021 ÇARŞAMBA
Oly. 10 Min Emom 1 Hang Squat Clean +1 Squat Clean +1 Front Squat -Then- Functional Strength Every 2:30 Min For 12:30 Min(5R) 12 Double Dumbell Front Rack Reverse Lunge(R1-L2)+12 Glute Bridge Dumbbell Floor Press -Then- Isometric Strength 4 Round 30 Sec:Hollow Hold 30 Sec:Superman Hold 30 Sec:Half Push-Ups Hold 1 Min:Rest
14-09-2021 SALI
Isometric Strength 5 Round 20 Sec:Wall-HandStand Hold 20 Sec:Rest 20 Sec:Strict HandStand Push-Ups 40 Sec:Rest -Then- MetCon 20 Min Amrap 30 Air Squats 200 M Run 20 Dumbbell Power Snatch(R1-L2) (22.5 Kg-12.5Kg)
13-09-2021 PAZARTESİ
Oly. 10 Min Emom 1 Hang Squat Snatch+1 Squat Snatch+1 Overhead Squat -Then- 10 Min Emom 1 Strict Shoulder Press+2 Push Press+3 Push-Jerks -Then- Gymnastic&İsometric Strength 5 Round 20 Sec:Reverse Grıp Chın-Up Hold 20 Sec:Rest 20 Sec:İnverted Ring Row 40 Sec:Rest
11-09-2021 CUMARTESİ
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat(%70) -Then- Gymnastic Strength Every 1:45 Min For 17:30 Min(10R) 3 Weighted Pull-Ups 5 Strict Pull-Ups 7 Kipping Pull-Ups OR Scaling: 8 Strict Pull-Ups 7 Kipping Pull-Ups
10-09-2021 CUMA
Conditioning 6 Round 1 Min:Max Cal.Row 45 Sec:Rest 1 Min:Max Cal.Assault Bike 45 Sec:Rest 1 Min:Max Double-Unders Or Singel Jump Rope 45 Sec:Rest
9-09-2021 PERŞEMBE
Oly Every 1:30 Min For 16:30 Min (11R) Mins 1+2+3 – 4 Squat Clean Min 4- Rest Mins 5+6+7 – 3 Squat Clean Min 8 – Rest Mins 9+10+11 – 2 Squat Clean -Then- Multi-Strength 18 Min Emom(6R) Odd:5 Bench Press(%65)+15-12 Kb Deficit Push-Ups 2.Min:10 Double KB Turkish Sit-Ups 3.Min:Rest
8-09-2021 ÇARŞAMBA
Multi-Strength Every 2:15 Min For 13:30 Min(6R) 8-10 Reverse Grip Pull-Ups 8-10 Dumbbell Strict Shoulder Press 15 Sec:Paralel Bar L-Sit Hold -Then- Every 3:30 Min 17:30 Min(5R) 10 Parallette Plank Support Dumbbell Row(R) 10 Parallette Plank Support Dumbbell Row(L) 10 Single Leg /Single Arm Dumbbell DeadLift(R) 10 Single Leg /Single Arm Dumbbell DeadLift(L)
7-09-2021 SALI
MetCon 35 Toes-To-Bar 50 Burpees 75 Wall-Ball(9K-6kg) 25 Toes-To-Bar 35 Burpees 50 Wall-Ball 15 Toes-To-Bar 20 Burpee 25 Wall-Ball Cap Time:40 Min
6-09-2021 PAZARTESİ
Oly Every 1:30 Min For 16:30 Min Mins 1+2+3 – 4 Squat Snatch Min 4- Rest Mins 5+6+7 – 3 Squat Snatch Min 8 – Rest Mins 9+10+11 – 2 Squat Snatch -Then- Functional Strength Every 2:30 Min For 12:30 Min(5R) 10 Single Arm Landmine Row(R) 10 Single Arm Landmine Row(L) 10 Single Arm Press…