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210621

WARMUP 6 DK EMOM: 10 ADIM L-SIT WALK A)10 DK EMOM 3 Push-Jerk (%65-70) 3 Split Jerk (Aynı Ağırlık) B)7 Dakika Amrap14 Hand Release Pushup14 Air Squat 1 Dakika Dinlen 7 Dakika Amrap14 Alt. Hang DB Snatch14 DB Back Rack Forward Lunge 1 Dakika Dinlen 7 Dakika Amrap14 V-Up14 Alt Hang DB Clean&Jerk

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190621

12 DK EMOM 6-10 Push Press (40-15kg) 6-10 Front Squat (40-15kg) METCON (24′) (Skorunu tahtaya yaz!) A) 3 DK AMRAP : Max Cal Row 1 Dk Dinlen B) 3 DK AMRAP : Max Push up 1 Dk Dinlen C) 3 DK AMRAP : Max V-up 1 Dk Dinlen D) 3 DK AMRAP : Max Pull…

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180621

PVC Clean Çalışması 12 DK EMOM (Warm up) 8-12 Med Ball Clean (Yapabilenler 8-12 tekrar devam edebilecekleri kiloda Squat Clean yapabilirler.) 15-20 Situp 2 Set (14 Dk) 6 DK Amrap3 Muscle-Up / S1: 6 Pullup / S2: 12 DB Renegade Row6 Dual DB/KB Hang Squat Clean9 Burpee 2 Dakika Dinlen

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170621

2 Kişilik Takım Antrenmanı “Cayır Cayır Perşembe” 17 Dakika Amrap (IGYG)4 HSPU / S1: 4+4 One Arm DB Z Press6 Toes2Bar / S1: 8 V-up, Tuck-up20 DU / S1: 40 SU, Jumping Taps 4 Dakika Dinlen 17 Dakika Amrap (IGYG)12 Wall-Ball8 Amerikan KB Swing20 DU / S1: 40 SU, Jumping Taps

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160621

Her 2 Dakika içinde 10 Dakika Boyunca 8 Back Squat (%50) 10 Dk Time Cap Pistol Çalışması + 100 Pistol (For Time) Scale w/ one leg squat 16 DK EMOM 16 One Arm DB Thruster 16 KB Russian Swing 16 Alt DB Clean 16 Up-Right KB Row Core 5 DK Time Cap 100 Hollow Rocks,…

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150621

6 DK EMOM (Warm Up) 15 PVC Snatch Balance 15 PVC Hang Power Snatch 2 Dakika İçinde 12 Dakika Boyunca4 Power Snatch + 4 Hang Power Snatch(%50) 18 DK EMOM 40 Double Unders / 120 Single Unders 20-16 Alt. DB Snatch 4-6 Pushup to Wall Walk Core, 3 Set45 Saniye Side Plank / Sağ30 Sn…

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140621

Warm up; 4 set 4 Reverse Burpee + 6 Up Down + 8 Air Squat + 10 Forward Lunge *Rope Climb Çalışması, 20 DK EMOM 45″ Max Cal Ergo 8 Bench Press (%60) 8-12 Burpee Pullup 45″ Plank 20 DK EMOM 15-20 Box Jump Over 1-2 Rope Climb 16-20 One Arm KB Reverse Lunge 45″…

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120621

Her 2 Dakika İçinde 12 Dakika Boyunca 12 Back Squat (%60) 10 Back Squat (%65) 8 Back Squat (%70) 6 Back Squat (%75) 4 Back Squat (%80) 2 Back Squat (%85) Her 2 Dakika İçinde 10 Dakika Boyunca10 Front Rack Reverse Lunge (60-40kg) 15 DK Amrap40 Air Squat30 Walking Lunge20 Push-Up10 Pull-Up

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110621

Her 2 Dakika İçinde 10 Dakika Boyunca 5 Shoulder Press (%80) 10 DK EMOM 10 Overhead Squat (20-8kg) METCON 2 SET 4 DK AMRAP 12 Wall Ball Shot 12 Pushup 12 Toes to Bar (S1: 12 V-up) 1 DK Dinlen 4 DK AMRAP 12 Thruster (20-8kg) 12 Burpee 12 Situp 1 DK Dinlen

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