29-06-2021 SALI
MetCon 6 Round 1.Min Max Effort Wall-Ball(9Kg-6Kg) 1 Min:Rest 1 Min:Max Effort Burpee 1 Min:Rest 1 Min:Max Effort Kb Swings(28Kg-16Kg) 1 Min:Rest
Details28-06-2021 PAZARTESİ
İsometric&Explosive Strength 5 Round 30 Sec:Wall-Sit Hold 30 Sec:Jump Squat 1:30 Min:Rest -Then- Strength&Conditioning 21 Min Emom (7R) 1.Min:8 Body Weight Or Bw 3/4 Bench Press 2.Min:12 Cal Assault Bike Or 15 Cal.Row 3.Min:Rest
Details25-06-2021 CUMA
5 Round 100 Double-Under Or 100 Single Jump Rope 7 Power Snatch(50Kg-35Kg) 6 Squat Snatch (50Kg-35Kg) 5 Overhead Squat(50Kg-35Kg) Cap Time:34 Min
Details24-06-2021 PERŞEMBE
Lower Body Strength Every 2:30 Min For 12:30 Min(5R) 8 Back Rack Drop Lunge To Knee Lift(R) 8 Back Rack Drop Lunge To Knee Lift(L) -Then- 5 Min Emom 20 Jumping Lunge(R1-L2) -Then- Upper Body Strength Every 3 Min For 15 Min(5R) 10 Barbell Strict Press 10 Supinated Grip Ring Rows 10 Weight Paralel Bar…
Details23-06-2021 ÇARŞAMBA
MetCon 10 Round For Time 4 Power Clean(70Kg-55Kg) 8 Barbell Burpee Lateral Jump 12 Wall-Ball(9Kg-6Kg) Cap Time:34 Min
Details22-06-2021 SALI
Gymnastics Practice Every 1:30 Min For 12 Min(8R) 1.İnterval 2 Strict Chest To Bar Pull-Ups 4 Strict Pull-Ups 6 Bar Muscle-Up Or 6 Kipping Pull-Up 2.İnterval 10 M HandStand Walk Or 3 Wall Clımb -Then- Strength Every 3:30 Min For 10:30 Min(3R) 3 Supersets: 10-8-6 Back Squats(%50) 5-5-5 Front Squats -Then- Static Workout 4 Round…
Details21-06-2021 PAZARTESİ
Strength&Conditioning Every 3:30 Min For 21 Min((6R) 12 Cal.Assault Bike 15 Cal Row 10 Double Kb Front Rack Squat(24Kg-16Kg) 8 Double Kb Push Press(24Kg-16Kg) -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 21 Sit-Up 15 Sec:Hollow Hold 9 V-Ups
Details20-06-2021 CUMARTESİ
MetCon 25 Min Amrap 200 M Run 7 Deadlifts(100Kg-70Kg) 7 Cal.Assault Bike Or 10 Cal.Row -Then- Gymnastic 10 Min Emom 10 Toes-To-Bar
Details19-06-2021 CUMA
Strength&Conditioning Every 4 Min For 24 Min(6R) 12 Double Dumbell Front Rack Reverse Lunge(R1-L2) 10 Double Dumbell Floor Press 8 Close Reverse Grip Strict Chın-Ups 4 Devil Press -Then- Core Workout 5 Round 25 Sec:Hollow Hold 25 Sec:Single Leg Elbow Plank(R) 25 Sec:Single Leg Elbow Plank(L) 50 Sec:Rest
Details