21-6-2022 SALI
MetCon Every 2:30 Min For 15 Min(6R) 5 Back Squat(%70) 10 Cal.Assault Bike -Then- Every 2:30 Min For 15 Min(6R) 15 Kb Swing(24Kg-16Kg) 21 HandRelease Push -Ups
20-6-2022 PAZARTESİ
MetCon Two Person Team Wod 30 min Amrap 800 M Run 25 Pull-Up 50 Air Squat
19-6-2022 PAZAR
MetCon 6 Round For Time: 30 Air Squat 15 Toes-To-Bar 9 Double Dumbbell Clean&Jerks(22.5Kg-12.5Kg)
18-6-2022 CUMARTESİ
Conditıoning Every 3 Min For 15 Min(5R) 400 M Run -Then- Every 3 Min For 15 Min(5R) 20/18 Cal.Row
17-6-2022 CUMA
Strength Every 2:30 Min For 15 Min(6R) 5 Weighted Paralell Bar Dips 10 Deadlift (%60) -Then- Strength Every 2:30 Min For 15 Min(6R) 5 Weighted Pull-Up 10 Floor Press
16-6-2022 PERŞEMBE
Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(%80-75) -Then- Multi-Strength Every 3 Min For 15 Min(5R) 10 Z Press 20 Sec:Dumbeell Deficit Push-Up Hold 10 Bent Over Dumbbell Row 20 Sec:Reverse Grip Chin-Up Hold -Then- Core Strength Every 2 Min For 8 Min(4R) 30 Sec:Hollow Hold 10 V-Up
15-6-2022 ÇARŞAMBA
Two Person Team MetCon 34 Min Amrap 30 Dumbbell Power Snatches(R1-L2) 30 Cal Assault Bike 30 Wall-Ball(9Kg-6Kg)
14-6-2022 SALI
Oly. Every 1:45 Min For 12:30 Min(7R) 3 Squat Clean (%70) -Then- MetCon For Time: 200 M Run 8 Ring Muscle-Ups Or Bar Muscle-Ups 16 Burpee Box Jumps, 30”/24”(76 Cm/61Cm) 200 M Run 6 Ring Muscle-Ups 12 Burpee Box Jumps, 30”/24” 200 M Run 4 Ring Muscle-Up 8 Burpee Box Jumps, 30”/24” 200 M Run…
13-6-2022 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(%80-75) -Then- Multi-Strength Every 4:30 Min For 22:30 Min(5R) 30 Sec: Ring Dips Hold Or Half Push-Up Hold 60 M Double Kb Front-Rack Walks(24Kg-16Kg) 12 Alternating Kb Gorilla Row(R1-L2) 30 Sec: Wall HandStand Hold 12 Kb Deficit Push-Ups
12-6-2022 PAZAR
Strength Every 1:30 Min For 10:30 Min(7R) 3 Deadlifts(%75) -Then- MetCon Every 4 Min for 20 Min (5R) 50 Double-Unders Or Singel Jump Rope 400 M Run 30 Step Walking Lunge(R1-L2)