19-01-2022 ÇARŞAMBA
MetCon 30 Min Emom(6R) 1.Min:100 M Shuttle Runs(10M-10M) 2.Min:15 Kettlebell Swings(24 Kg-16 Kg) 3.Min:100 M Shuttle Runs 4.Min: 30 Jumping Lunge(R1-L2) 5.Min:Rest
18-01-2022 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(%75) -Then- MetCon 10 Round For Time: 10 Burpee 50 Double-Unders Or 50 Single Cap Time:20 Min
17-01-2022 PAZARTESİ
Core Strength 4 Round 30 Sec:Ring Mountain Climber 30 Sec:Rest 30 Sec:Alternatif V-Up 30 Sec:Rest -Then- MetCon For Time: 10-9-8-7-6-5-4-3-2-1 Bar Muscle-Ups Or Chest To Bar Pull-ups+ Hand-Release Push-Ups Squat Snatch(40-30 Kg) Cap Time:20 Min
15-02-2022 CUMARTESİ
MetCon For Time 21-18-15-12-9-6-3 Double Dumbell Power Clean Double Dumbbell Push Press Burpee No Jump
14-01-2022 CUMA
Dynamic &Static Strength Every 1:30 Min For 10:30 Min(7R) 2 Back Squat(%75-%70)+ 30 Sec: Free Squat Hold -Then- Every 1:30 Min For 10:30 Min(7R) 2 Weighted Pull-Up + 30 Sec:Bottom Push-Up Hold -Then- Every 1:30 Min For 10:30 Min(7R) 2 Weighted Dip + 30 Sec: Ring Row Hold
13-01-2022 PERŞEMBE
MetCon 6 Rounds For Time 20 Wall-Ball(9Kg-6Kg) 10 Deadlifts(100Kg-70Kg) 5 Ring Muscle-Up Or 5 C2Bar Pull-Up+5 Push-Ups Cap Time: 30 Min
12-01-2022 ÇARŞAMBA
MetCon Two Person Team 30 Min Amrap 50 Cal.Row 30 Burpee Lateral Jump Row
11-01-2022 SALI
Multi-Strength Every 4 Min For 24 Min (6R) 10 M Single Arm Dumbbell Overhead Walking Lunge(R) 5 Singel Arm Dumbbell Devil Press(R) 10 M Single Arm Dumbbell Overhead Walking Lunge(L) 5 Singel Arm Dumbbell Devil Press(L) -Then- İsometric Strength 5 Round 20 Sec:Star Plank(R) 10 Sec:Rest 20 Sec:Star Plank(L) 10 Sec:Rest
10-01-2022 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 5 Front Squat(%70) -Then- 12 Min Emom Odd:8 Dumbell Hammer Curl With Strict Shoulder Press+5 Reverse Grip Strict Chin-Up Even:Rest -Then- Core Strength 10 Min Emom Odd:20 Sec:Hollow Rock+15 Sec:V -Up+ 10 Sec:V-Up Hold Even:Rest
8-1-2022 CUMARTESİ
MetCon 30 Min Emom 1.Min:15 Kb Swing(24Kg-16Kg) 2.Min:12 Back Squat(%60-%55) 3.Min:Rest