18-5-2022 ÇARŞAMBA
Two Person Team 5 Round For Time: 60 Wall-Ball(9Kg-6Kg) 400 M Medball Run (9Kg-6Kg) 200 M Kb Single Arm Farmers Caary (24Kg-16Kg) Cap Time: 35 Min
17-5-2022 SALI
Strength Every 2 Min For 14 Min (7R) 8-6-4-2-4-6-8(%65-%70-%75-%80) Back Squat -Then- Multi-Strength Every 2:30 Min For 12:30 Min(5R) 5 Weighted Reverse Grip Chın-Up 10 Double Kb Front Rack Reverse Lunge(R1-L2) 12 Ring Dips Or 12 Kb Deficit Push-Ups -Then- Core Strength Every 1:45 Min For 8:45 Min(5R) 12 Hollow Rock 20 Sec:Hollow Hold
16-5-2022 PAZARTESİ
Two Person Team For Time : 150 Deadlift Senkronize(100(Kg-60Kg) 100 Bar Facing Burpee Senkronize 200 Air Squat Cap Time:34 Min
15-5-2022 PAZAR
MetCon 5 Round For Time 21 Sit-Up 18 MedBall Clean(9Kg-6Kg) 15 HandRelease Push-Ups 12 Toes-To-Bar
14-5-2022 CUMARTESİ
MetCon 5 Round For Time: 400 M Run 100 Double Unders Or 100 Single Jump Rope 21 Burpees No Jump 1 Min Plank
13-5-2022 CUMA
Strength&Conditioning 12 Min Emom(6R) Odd:5 Power Clean(%60)+10 C2Bar Pull-Up Even:Rest -Then- 12 Min Emom(6R) Odd:5 Back Squat(%60)+10 Kb Swings(28Kg-16Kg) Even:Rest -Then- İsometric Strength 5 Round 30 Sec:Wall HandStand Hold 45 Sec:Rest
12-5-2022 ÇARŞAMBA
Multi-Strength 21 Min Emom(7R) 1.Min:10 Close Grip Bench Press 2.Min:16 Step Dumbbell Regional Style Walking Lunge(R1-L2)(8 Step/8 Step) 3.Min:Rest -Then- MetCon 15 Min Amrap 200 M Run 10 Push-Ups 15 Air Squat
11-5-2022 ÇARŞAMBA
Two Person Team “Fight Gone Bad! 5 Rounds for max reps of: 1 Minute Max Wall-Ball(9Kg-6Kg) 1 Minute Max Sumo Deadlift High Pulls(35Kg-25Kg) 1 Minute Max Box Jumps(20”) 1 Minute Max Push Presses(35Kg-25Kg) 1 Minute Max Cal Row Rest:1 Min
10-5-2022 SALI
MetCon 3 Rounds 10 Power Snatch(40 / 30 kg) 12 Bar-Facing Burpees 400 M Run Directly Into… 2 Rounds: 10 Squat Snatch(50 / 40 kg 12 Bar-Facing Burpees 400 M Run Directly Into… 1 Rounds: 10 Overhead Squat(60 / 50 kg) 12 Bar-Facing Burpees 400 M Run Cap Time: 35 Min
9-5-2022 PAZARTESİ
Strength &Conditioning 21 Min Emom(7R) 1.Min: 5 Front Squat(%60)+10 Alternatif Dumbbell Hang Clean&Jerk(R1-L2) 2 Min:15 Handrelease Push-Ups 3.Min:Rest -Then- Core Strength Every 3 Min For 15 Min (5R) 15 Toes-To-Bar 30 Sec:Hollow Hold