28-5-2022 CUMARTESİ
MetCon 10 Rounds For Time 400 M Run 15 Step Dumbbell Farmers Carry Walking Lung(R1-L2) 10-9-8-7-6-5-4-3-2-1Dumbbell Shoulder to Overhead
27-5-2022 CUMA
Two Person Team 30 Min Amrap 30 Cal.Row 30 Deadlifts(85Kg-60Kg) 30 Handrelease Push-Ups *Score: Rounds + Reps
26-5-2022 PERŞEMBE
Two Person Team *Takımlardan bir kişi hareketi kestiği an diğer kişide hareketi bırakacak* 5 Round 1.Person : Double Kb Front Rack Hold(24Kg-16Kg) 2.Person : 15 Cal Assault Bike -İnmediately After- 5 Round 1.Person: Wall-Sit Hold 2.Person: 20 Kb Swings(24Kg-16Kg) Cap Time:30 Min
25-5-2022 ÇARŞAMBA
Oly. 15 Min Emom 1.2.3.4.5.Min:2 Squat Snatch(70%) 6.Min:Rest 7.8.9.10.11.Min:1 Squat Snatch(75%) 12.Min:Rest 13.14.15.Min:5 Overhead Squat(Ss%70-75) -Then- MetCon 5 Round 80 Double Unders Or Single Jump Rope 10 Burpee Box Jump Over(24″-20″) 200 M Run Cap Time:20 Min
24-5-2022 SALI
Strength Every 1:30 Min For 9 Min (6R) 5 Bench Press (%70) -Then- Multi-Strength Every 3 Min For 15 Min(5R) 8 Singel Leg Ladmine Romanian Deadlift(R) 8 Singel Leg Ladmine Romanian Deadlift (L) 12 Single Leg Hip Thrust(R) 12 Single Leg Hip Thrust(L) -Then- Core Strength 5 Round 45 Sec:20 Sec:Barbell Hollow Hold+10 V-Up 45…
23-5-2022 PAZARTESİ
Oly. Every 2 Min For 12 Min(6R) 5 Squat Clean(%70) -Then- Multi-Strength Every 3 Min For 18 Min(6R) 5 Strict C2Bar Pull-Up 8 Strict Shoulder Press 10 Barbel Behind Neck Box Step -Up(5 Rıght Each/5 Left Each (20″)
22-5-2022 PAZAR
Multi-Strength Every 7 Min For 35 Min(7R) 12 Kb Front-Rack Squat 15 Kb Gorilla Row 18 Hand Release Push-ups 30 Sec: Wall HandStand Hold 400 M Run
21-5-2022 CUMARTESİ
MetCon 30 Min Emom(10R) 1.Min 250 M Row 2.Min:10 Cal.Assault Bike 3.Min:Rest
20-05-2022 CUMA
MetCon Two Person Team 34 Min Amrap 400 M Run 30 Dumbbell Thruster 30 Box Jump Over(24″20″)
19-5-2022 PERŞEMBE
Strength&Conditioning 24 Min Emom(8R) 1.Min:5 Front Squat(%60) +10 Dumbbell Push Press 2.Min:12 Burpee 3.Min:Rest