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22092020

4 Set (Warm up)30 saniye Hand Stand Hold (S1:Face to Wall Handstand Hold / S2: 5-3 Burpee Wall Walk)15 saniye dinlen For Time (8min Time Cap)60 Hand-Stand Push-Up (S1: 60 Pike Pushups/ S2: 60 Feet elevated pushups/ S3: 80 Pushups) 10 min EMOM1.min: 6-4 tekrar Tempo Back Squat (31×1)(%70-65)2.min: 16-12 Jumping Lunge 24 min EMOM1.min:…

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21092020

Kipping Drills 10 Dakika EMOM1.min: 8 tekrar Tempo Dumbell Floor Press(31X1)2. min: 8 tekrar Tempo Z-Press(31X1) (35kg-8kg) Gymnastics / Grip Endurance 30 dakika Time Cap30 Bar MU (S1:Box assisted, S2: Barbell assisted)2min rest60 Chest2Bar Pull-Up (S1: 60 Jumping Pullups from box S2: 70 Feet elevated Australian Pullups, S3: 80 Australian Pullups)2min rest90 Toes2bar (S1: 90…

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19092020

40min EMOM 1.min: 15-12 Bench Press (50-20 kg) 2.min: 12-8 Burpee to touch 3.min: 20 Alt. Single Arm Dumbell/Kettlebell Bent Over Row 4.min: 12-8 cal ergo 5. min: Rest 3 dk dinlen; 4 set maksimum tekrar: Dumbell Hammer Curl, (Tek dumbell çift tutuş)

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18092020

A) 8min. alternating EMOM warm-upA: 20m Bear WalkB: 10m Broad Jump B) Every 3min. For 18min. (Mümkünse Artırarak)6×6 Back Squat + 6× 8-12 DB/KB Stiff Leg DL *Back Squat için zorlayacak (%80 of 1Rm) bir ağırlık seçiniz. C) 12min. AMRAP10 One Arm Dumbell/KettleBell Thruster (Zorlayacak bir ağırlık seçip, bir sağ bir sol şeklinde yapınız.)15x Pushup…

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17092020

Double KB/DB Clean and Jerk teknik çalışması Warm-up 4 rounds i go you go with partner5x Double KB/DB Deadlift5x Double KB/DB Clean5x Double KB/DB Front Rack Squat5x Double KB/DB Push Press/Jerk 20min. AMRAP i go you go200m Run or 10-15cal ergo6x Double KB/DB Clean&Jerk8x Double KB/DB Box Step-up

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16092020

Gambling Day; One Arm Alt. Push Press (Dumbell or Kettlebell) Farmer Carry (Dumbell or Kettlebell) Push up Plank (40sec) 8 Chin-Up (S1: 10 Kipping Supinated Pull ups, S2: 12 Supinated Australian Pull ups, S3: 12 Jumping Supinated Pull ups from box) Hallow Hold (40sec) 18 Goblet Reverse Lunge (Dumbell or Kettlebell)

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15092020

Warm up; A) 10min. EMOM1min: 15-12 Russian Kettlebell Swing (24-12 kg)2min: 15-12 Wall Ball Shot (9-6-4 kg) B) 20min EMOM1. min; Back Squat (80-20 kg)10-9-8-7-6-5-4-3-2-1 Back Squat (Scale weight) 2.min; Deficit Pushup1-2-3-4-5-6-7-8-9-10 Deficit Pushup (S1: Push up, S2: Knee assisted push up)

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14092020

Warmup; Double Unders teknik çalışması A) Conditioning 4 rounds 1min on / 30sec off ( max double unders) S1: single unders S2: jumping taps S3: jump to plate B) 12min. EMOM1min: 12-8 Alternating Barbell Front Rack Lunge (30-15kg) (S1: Kettlebell Goblet Lunge, S2: Lunge)2min: 16-10 Box Jump3min: 15-10 Toes to Bar (S1: Kness to Chest,…

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09062020

Isınma: 3 set 50 Jumping Double Taps10 Burpee No Jump 3 set (Zamana karşı değil!)1 dk. One Arm Over Head Dumbell Hold (Sağ)1 dk. One Arm Over Head Dumbell Hold (Sol)1 dk. Dinlen 20 Dakika AMRAP 10 Alt. Hang DB Clean20 Lunge30 Sit-Up Core: 5 Set1 dk. Plank30- 45 sn. Dinlen

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08062020

Isınma için; 1 dakika yap 1 da dinlen a)Jumping Jackb)Mountain Climberc)Plank to Push-Upd)Up-Downe)Butt-Kick For Time: (Time cap. 20 min) Kendin için uygun kiloyu seç! 50 DB Front Squat (Sağ Kol)50 DB Suit Case Deadlift (Sağ Kol)50 DB Push-Press (Sağ Kol)50 Burpee Lateral Jump (DumbellÜzerinden)50 DB Front Squat (Sol Kol)50 DB Suit Case Deadlift (Sol Kol)50…

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