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)
11-6-2022 CUMARTESİ
MetCon Every 1:30 Min For 30 Min(5R) 1.R: 15-12 Cal Assault Bike 2.R: 10 Front Squat No Rack(50Kg-35Kg) 3.R: 15 Ring Dips Or 20 Paralell Bar Dips 4.R: Rest
10-6-2022 CUMA
Two Person Team MetCon 34 Min Amrap 400 M Run 40 Wall-Ball(9Kg-6Kg) 500 M Row 40 Kb Swings(24Kg-16Kg)
9-6-2022 PERŞEMBE
Oly. Every 1:45 Min For 12:30 Min(7R) 3 Squat Snatch(%70-%65) -Then- Gymnastic Strength Every 2 Min For 10 Min(5R) 6 Strict C2Bar Pull-Up 30 Sec:Bottom Push-Up Hold -Then- Gymnastic Core Control Every 2 Min For 10 Min(5R) 10 Hollow Rock 20 Sec:Hollow Hold 30 Sec: Wall HandStand Hold
8-6-2022 ÇARŞAMBA
Two Person Team For Time: 2,000 M Row 100 Burpee 1600 M Run 100 Burpee 2,000 M Row Cap Time:40 Min