12-5-2022 ÇARŞAMBA
Multi-Strength 21 Min Emom(7R) 1.Min:10 Close Grip Bench Press 2.Min:16 Step Dumbbell Regional Style Walking Lunge(R1-L2)(8 Step/8 Step) 3.Min:Rest -Then- MetCon 15 Min Amrap 200 M Run 10 Push-Ups 15 Air Squat
11-5-2022 ÇARŞAMBA
Two Person Team “Fight Gone Bad! 5 Rounds for max reps of: 1 Minute Max Wall-Ball(9Kg-6Kg) 1 Minute Max Sumo Deadlift High Pulls(35Kg-25Kg) 1 Minute Max Box Jumps(20”) 1 Minute Max Push Presses(35Kg-25Kg) 1 Minute Max Cal Row Rest:1 Min
10-5-2022 SALI
MetCon 3 Rounds 10 Power Snatch(40 / 30 kg) 12 Bar-Facing Burpees 400 M Run Directly Into… 2 Rounds: 10 Squat Snatch(50 / 40 kg 12 Bar-Facing Burpees 400 M Run Directly Into… 1 Rounds: 10 Overhead Squat(60 / 50 kg) 12 Bar-Facing Burpees 400 M Run Cap Time: 35 Min
9-5-2022 PAZARTESİ
Strength &Conditioning 21 Min Emom(7R) 1.Min: 5 Front Squat(%60)+10 Alternatif Dumbbell Hang Clean&Jerk(R1-L2) 2 Min:15 Handrelease Push-Ups 3.Min:Rest -Then- Core Strength Every 3 Min For 15 Min (5R) 15 Toes-To-Bar 30 Sec:Hollow Hold
8-5-2022 PAZAR
MetCon 5 Round For Time 30 Wall-Ball(9Kg-6Kg) 30 KB Swings(24Kg-16Kg)
7-5-2022 CUMARTESİ
MetCon Every 2 Min For 30 Min(5R) 1.R: 400 M Row 2.R: 400 M Run 3.R: Rest
6-5-2022 CUMA
Multi-Strength Every 3 Min For 15 Min (5R) 10 Single Arm High Plank Bench Dumbbell Row(R) 10 Single Arm High Plank Bench Dumbbell Row(L) 10 Glute Bridge Single Arm Dumbbell Bench Press (R) 10 Glute Bridge Single Arm Dumbbell Bench Press (L) -Then- Every 3 Min For 15 Min(5R) 10 Step Singel Arm Dumbbell Overhead…
5-5-2022 PERŞEMBE
Strength 10 Min Emom 3 Back Squat(%75) -Then- MetCon “Bargain Hunter” 10 Rounds For Time: 5 Bar Muscle-Ups Or C2Bar Pull-Ups + 5 Push-Ups 3 Clean & Jerks(60Kg-45Kg) 10 Bar-Facing Burpees Time Cap: 27 Min