31-07-2022 PAZAR
MetCon 21-18-15-12-9-6-3 Wall Ball(9Kg-6Kg) Box Jumps(24″-20″) After each round 60 M Kb Front Rack Carry(24Kg-16Kg)
30-7-2022 CUMARTESİ
Condıtıonıng For Time; Total 5 K Row Every 5 Min For 25 Air Squat+15 Push-Ups
29-7-2022 CUMA
Strength Every 1:45 Min For 14 Min (8R) 7-5-3-1-1-3-5-7(%65-%75-%85-%95) Back Squat -Then- Every 1:45 Min For 14 Min (8R) 7-5-3-1-1-3-5-7 Weighted Pull-Up Weighted Paralell Bar Dips -Then- Every 1:45 Min For 8:45 Min(5R) 10 Dumbbell Hammer Curl 10 Lying Dumbbell French Triceps Extension
28-7-2022 PERŞEMBE
Multi-Strength Every 6 Min For 30 Min(5R) 8 Split Stance Single Arm Kb Row(R) 8 Single Arm Kb Split Squat(R) 8 Split Stance Single Arm Kb Row(L) 8 Single Arm Kb Split Squat(L) 12 Cal.Assault Bike 15 Toes-To-Bar
27-7-2022 ÇARŞAMBA
MetCon Two Person Team 5 Round For Time: 50 Deadlift(80Kg-60Kg) 50 Cal Row 50 Burpees Lateral Jump Row Cap Time:40 Min
26-7-2022 SALI
MetCon 5 Round For Time: 400 M Run 100 Double-Unders Or 100 Singel Jump Rope 20 Dumbbell Snatches(R1-L2)(22,5Kg-12.5Kg) 20 Wall-Ball(9Kg-6Kg) Cap Time:40 Min
25-7-2022 PAZARTESİ
Oly 10 Min Emom 3 Squat Clean(%60) -Then- Gymnastic&Strength 21 Min Emom(7R) 1.Min: 5 Strict Handstand Pushups Or 8 Hand-Release Push-Ups +20/15 Sec:Bottom Push-Ups Hold 2.Min: 15-12 Pull-Up+ 20/15 Sec:Ring Row Hold 3.Min: Rest
24-7-2022 PAZAR
MetCon For Time: 20 Min Amrap 5 Power Clean 70 Kg/55 Kg 10 Dumbbell Push Press 22.5 / 15 kg’s 15 Toes-To-Bar
23-7-2022 CUMARTESİ
MetCon 21-18-15-12-9-6-3 Kb Swing(24Kg-16Kg) Burpees No Jump Box Jump(24″-20″) After each round 200 M Run
22-7-2022 CUMA
Strength Every 1:30 Min For 9 Min (6R) 5 Bench Press(%75) -Then- Every 2:30 Min For 12:30 Min(5R) 8 Barbell Behind Neck Bulgarian Split Squat(R) 8 Barbell Behind Neck Bulgarian Split Squat(L) -Then- Every 2:15 Min For 11:15 Min(5R) 10 Bent Over Barbell Row 15 Sec: Copanhagen Plank(R) 15 Sec: Copanhagen Plank(L)