29-9-2022 PERŞEMBE
Oly. Every 1:15 Min For 12:30 Min(10R) 1 Hang Squat Snatch +1 Squat Snatch(%75) -Then- MetCon Every 5 Min For 25 Min(5R) 400 M Run 100 Double-Unders Or Singel Jump Rope 15 Toes-To-Bar
28-9-2022 ÇARŞAMBA
Strength&Conditioning 24 Min Emom(6R) 1.Min 12 KB Front Rack Reverse Lunge(R1-L2) 2.Min: 12 KB Deficit Push-Ups 3.Min: 12 Cal.Assault 4.Min:Rest -Then- İsometric Strength Every 2:30 Min For 10 Min(4R) 30 Sec:Double Kb Overhead Hold 20 Sec:Reverse Grip Chin-Up Hold
27-9-2022 SALI
Two Person Team MetCon 6 Round For Time: 40 Wall-Ball(9Kg-Kg) 30 Power Clean(60Kg-45Kg) 20 Burpee Lateral Jump Over Cap Time:40 Min
26-9-2022 PAZARTESİ
Strength Every 2 Min For 12 Min(6R) 5 Back Squat(%75) -Then- MetCon 20 Min Amrap 5 Strict C2 Bar Pull-Up 10 Kb Swings(28Kg-16Kg) 15 Push-Ups 20 Kb Sumo Deadlift(28Kg-16Kg)
25-9-2022 PAZAR
MetCon 5 Round For Time: 20 Wall-Ball 15 Toes-To-Bar 400 M Run
24-9-2022 CUMARTESİ
MetCon 32 Min Emom(8R) 1.Min:12 Cal.Row 2.Min:10 Cal.Assault Bike 3.Min:10 Burpee Lateral Row Jumps 4.Min:Rest
23-9-2022 CUMA
Multi-Strength Every 2:30 Min For 12:30 Min(5R) 10 Standing Singel Arm Ladmine Press(R) 10 Standing Singel Arm Ladmine Press(L) 10 Ladmine Split Squat(R) 10 Ladmine Split Squat(L) -Then- 10 Min Emom Odd:12 Floor Press Even:12 Bent Over Row -Then- Gymnastic 10 Min Emom 10 Toes-To Bar
22-9-2022 PERŞEMBE
Strength&Conditioning 18 Min Emom(6R) 1.Min:2 Squat Snatch+ 2 Ovehead Squat(Ss%65-%60) 2.Min:15/12 C2Bar Pull-Ups 3.Min:Rest -Then- MetCon For Time: 200-150-100-50-25 Double-Unders Or Single Jump Rope 50-40-30-20-10 Sit-Ups Cap Time:18 Min
21-9-2022 ÇARŞAMBA
Two Person Team 5 Round For Time 500 M Row 50 Dumbbell Power Snatch(R1-L2) 500 Meter Row 50 Wall-Ball(9Kg-6Kg) Cap Time:40 Min
20-9-2022 SALI
Strenght&Conditioning 18 Min Emom (6 Round) 1.Min:1 Hang Power Clean + 2 Power Clean 2.Min: 2 Squat Clean+ 2 Front Squat 3.Min: 10 /8 Burpee Lateral Jump Over *Clean”ler Squat Clean(%70-%75)ile -Then- İsometric&Dynamic Strength Every 2:30 Min For 12:30 Min(5R) 30 Sec:Ring Dips Hold 15 Hand-Release Push-Ups