15-12-2020 SALI
Oly. 14 Min Emom Odd: 3 Power Snatch Even:3 Squat Snatch -Then- HIIT 4 Round 2 Min Clock 8 Hang Power Clean(55 kg-35kg) 8 Shoulder-to-Overhead(55kg-35kg) Remaining Time Max Effort Air Squat Rest:2 Min
Details14-12-2020 PAZARTESİ
MetCon 3 Round 50 Wallballs (9kg-6kg) 25 Toes to Bar 10 Devil Presses (22.5kg-12,5kg) -Direct İnto- 30 Burpees 20 Ring Muscle-Ups Or 30 Strict Pull-Ups 30 Burpees Cap time:38 Min
Details11-12-2020 CUMA
Strength&Conditioning 32 Min Emom(8R) 1.Min:12 Back Squat(%55-%50) 2.Min:12 Double Dumbbell Push-Press 3.Min:12 Dumbbell Burpee Lateral Jump 4.Min:Rest
Details10-12-2020 PERŞEMBE
Oly. Every 1:30 Min For 16:30 Min(11R) 1.2.3.R:3 Squat Snatch(%60) 4.5.6.R:2 Squat Snatch(%65) 7.8.9.R:1 Squat Snatch(%70) 10.11.R:1 Squat Snatch(%75) -Then- Strength&Conditioning 10 Min Emom Odd: 5 Weight Paralel Bar Dips Even:10 Barbell Front Rack Alt.Front Lunge(R1-L2)No Rack
Details9-12-2020 ÇARŞAMBA
Conditioning 6 Round 1 Min:Max Effort Cal Row Or Cal.Assault Bike 1 Min:Rest 1 Min:Max Effort Sit-Ups 1 Min:Rest 1 Min:Max Effort Kb Swing(28kg-16kg) 1 Min:Rest
Details8-12-2020 SALI
Strength Stamina Squats 10 Min Emom(5R) Odd:4 Front Squats(BS%60) Even:8 Back Squats(%60) -Then- Stamina Bench Press 10 Min Emom(5R) Odd:4 Close Grip Bench Press(BP%60) Even:8 Bench Press(%60) -Then- Core Control &Gymnastic Conditioning 10 Min Emom Odd:12-10 Toes-To-Bar Even:30 Sec Hollow Hold
Details7-12-2020 PAZARTESİ
MetCon 10-9-8-7-6-5-4-3-2-1 Clean&Jerks(55kg-45kg) Burpees Pull-Up Or 10.. Burpee/10..Pull-Up Front Squat(55kg-45kg) Cap Time:35 Min
Details4-12-2020 CUMA
MetCon “No Aır” 42 Pull-Ups 21 Power Snatches(50kg-35kg) 30 C2B Pull-Ups 15 Overhead Squats(50kg-35kg) 18 Bar Muscle-Up Or C2Bar 9 Squat Snatches(50kg-35kg) Cap Time:34 Min
Details3-12-2020 PERŞEMBE
Core Control&Isometric Strength 4 Round 30 Sec:Star Plank(Rıght) 30 Sec:Rest 30 Sec:Star Plank(Left) 30 Sec:Rest -Then- Strength Every 1:30 Min For 9:30 Min(6R) Front Squat 3-1-3-1-3-1(%75-%80-%75-%85-%75-%90) -Then- MetCon Every 3 Min For 15 Min(5R) 9 Double Dumbbell Thrusters 50 Double Unders Or 70 Single Jump 9 Double Dumbbell Thrusters
Details2-12-2020 ÇARŞAMBA
MetCon 5 Round 5 Min Amrap 3 Squat Snatch(60kg-40kg) 6 Burpee Barbell Lateral Jump 9 Wall-Ball(9kg-6kg) Rest:1:30 Min
Details