12-4-2022 SALI
Two Person Team MetCon 100 Lateral Burpees Over Rower Every 3 Min [Starting 0:00] 20 Cal Row -İnmediately After- 150 Kb Swings (24Kg-16Kg) Every 3 Min [Starting 0:00] 20 Cal Assault Bike Cap Time:36 Min
11-4-2022 PAZARTESİ
Strength&Conditioning 6 Round for time 5 Clean&Jerks(60Kg-45Kg) 10 Back Squat(60Kg-45Kg)No Rack 15 C2Bar Pull-Up Cap Time:30 Min
9-4-2022 CUMARTESİ
MetCon Every 7 Min For 35 Min(5R) 400 M Run 21 Burpee 15 Cal. Assault Bike
8-4-2022 Cuma
Strength Every 1:45 Min For 14 Min(8R) 7-3-7-3-7-3-7-3(%65-%80) Front Squat -Then- Upper Body Strength Every 3 Min For 15 Min(5R) 12 Z Press 10 Ring Push-Ups 8 Strict C2Bar Pull-Ups -Then- İsometri Strength&Core Control 4 Round 30 Sec:Side Plank(R) 30 Sec:Side Plank(L) 30 Sec:Hollow Hold 30 Sec:Rest
7-4-2022 PERŞEMBE
MetCon 5 Rounds For Time 25 Toes to Bar 75 Double Unders Or 75 Single Jump Rope 15-12-9-6-3 Power Snatch (50Kg/35 Kg) 10-8-6-4-2 Overhead Squat(50Kg/35 Kg) Cap Time:35 Min
6-4-2022 ÇARŞAMBA
Two Person Team MetCon 3 Round For Time: 500 M Row 40 Lateral Burpees Over Rower 500 M Row 40 Dumbbell Power Snatch(22,5Kg-12.5Kg) Cap Time:35 Min
5-4-2022 SALI
İsometric Strength 3 Round 25 Sec:Copenhagen Plank(R) 15 Sec:Rest 25 Sec:Copenhagen Plank(L) 15 Sec:Rest -Then- Oly. Every 2 Min For 10 Min(5R) 1 Squat Clean+5 Front Squat 2 Squat Clean+4 Front Squat 3 Squat Clean+3 Front Squat 4 Squat Clean+2 Front Squat 5 Squat Clean+1 Front Squat -Then- Strength Every 1:45 Min For 14 Min(8R)…
4-4-2022 PAZARTESİ
Strength Every 1:45 Min For 14 Min(8R) 7-3-7-3-7-3-7-3(%65-%80) Back Squat -Then- Upper Body Strength Every 3:30 Min For 17:30 Min(5R) 10 Dumbell Arnold Press 12 Bent-Over Dumbbell Row 14 Paralell Bar Dips -Then- Core Control &Strength 5 Round 20 Sec:Single Dumbbell Hollow Hold 40 Sec:Rest
2-4-2022 CUMARTESİ
MetCon 5 Round For Time: 15 Deadlift(80Kg-60Kg) 400 M Run 15 Pull-Ups
1-4-2022 CUMA
MetCon 32 Min Emom(8R) 1Min:15/12 Cal.Row 2 Min:75 Double Under Or Singel 3.Min:12/10 Cal.Assault Bike 4.Min:Rest