18-8-2022 PERŞEMBE
Conditioning 1.Every 3:30 Min For 17:30 (5R) 400 M Run 50 Double Unders Or Single Jump Rope 2.Every 3:30 Min For 17:30 (5R) 500 M Row 50 Double Unders Or Single Jump Rope
Details17-8-2022 ÇARŞAMBA
Oly. 10 Min Emom 3 Power Clean(%75) -Then- Strength Every 2 Min For 14 minutes (7R) Front Squat 1.Round:5 rep (%75) 2.Round:4 rep(%80) 3.Round:3 rep(%85) 4.5.Round:2 rep (%90) 6.7.Round:1 rep(%95) -Then- Core Strength Every 2:30 Min For 10 Min(4R) 30 Sec:Hollow Hold 1 Min: Elbow Plank
Details16-8-2022 SALI
Oly. Every 1:30 Min For 12:00 Min(8R) 2 Squat Snatch+1 Overhead Snatch(Work-Up To Heavy) -Then- Every 2 Min For 10 Min(5R) 10 Split Squat Hold With Ladmine Press(R) 10 Split Squat Hold With Ladmine Press(L) -Then- İsometric Strength 4 Round 30 Sec:Ring Dips Hold Or Bottom Push-Ups Hold 30 Sec:Rest 30 Sec:Plate Wall Sit Hold…
Details15-8-2022 PAZARTESİ
Strength Every 2 Min,for 14 minutes (7R) Back Squat 1.Round:5 rep (%75) 2.Round:4 rep(%80) 3.Round:3 rep(%85) 4.5.Round:2 rep (%90) 6.7.Round:1 rep(%95) -Then- MetCon Every 5 Minutes for 20 Min(4R) 10 Bar Muscle Ups Or 10 C2Bar Pull-Ups+10 Push-Ups 15 Burpee No Jump 20 Box Jump(24″-20″)
Details14-8-2022 PAZAR
MetCon 5 Round For Time: 800 M Run 10 Single Arm Kb Front Rack Squat(R) 10 Singel Arm Kb Front Rack Squat(L)
Details13-8-2022 CUMARTESİ
MetCon 6 Round total Reps 1 Min: Max Effort Kb Swings(24Kg-16Kg) 1 Min: Max Effort Double-Unders Or Singel Jump Rope 1 Min: Max Effort Burpee 1 Min: Rest
Details12-8-2022 CUMA
Multi-Strength Every 3:30 Min For 17:30 Min(5R) 8 Double Dumbbell Dumbbell Bulgarian Split Squat(R) 8 Double Dumbbell Dumbbell Bulgarian Split Squat(L) 15 Sec: Copanhagen Plank(R) 15 Sec: Copanhagen Plank(L) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Alternating Dumbell Bench Press(R1-L2) 10 Alternating Dumbbell Bent Over Row(R1-L2)
Details11-8-2022 PERŞEMBE
Oly. Every 1:30 Min For 12:00 Min(8R) 2 Squat Clean+1 Front Squat(Work-Up To Heavy) -Then- Strength Every 1:30 Min For 9 Min(6R) 5 Weight Pull -Up(Work up to heavy) -Then- Every 1:30 Min For 9 Min(6R) 5 Weight Ring Dips Or Paralel Bar Dips(Work up to heavy)
Details10 -8-2022 ÇARŞAMBA
Two Person Team MetCon 5 Rounds 1000 M Row 50 Wall-Ball(9Kg-6Kg) 30 Cal Assault Bike Cap Time:40 Min
Details9-8-2022 SALI
İsometric Gymnastic Strength 5 Round 30 Sec:Bottom Ring Push-Up Hold 30 Sec:Rest 30 Sec:HandStand Hold 30 Sec:Rest -Then- MetCon 18 Min Amrap 8 Toes to Bar 8 Deadlifts 75 Kg/50 kg 8 Bar-Facing Burpees
Details