31-3-2022 PERŞEMBE
MetCon Two Person Team MetCon 5 Round For Time 20 Power Snatch(50Kg-30Kg) 30 Burpee Lateral Jumps 20 Front Squat(50Kg-30Kg) Cap Time:30 Min
30-3-2022 ÇARŞAMBA
Strength&Conditioning 14 Min Emom(7R) Odd:5 Bench Press(%65)+12 Kb Swings(28Kg+16Kg) Even:Rest -Then- 14 Min Emom(7R) Odd:5 Back Squat(%65)+12 Step Kb Farmery Carry Walking Lunge(R1-L2) Even:Rest
29-3-2022 SALI
MetCon For Time: 5 Round For Time 30 Wall-Ball(9Kg-6Kg) 15 Box Jump Over(24″-20″) 9 Bar Muscle-Up Or C2Bar Pull-Up Cap Time:35 Min
28-3-2022 PAZARTESİ
Barbell Conditioning 20 Min Emom Odd:3 Hang Power Clean+3 Hang Squat Clean+3 Thrusters Even:Rest -Then- Multi-Strength Every 2 Min For 10 Min(5R) 10 Ladmine Split Squat Hold To Shoulder Press(R) 10 Ladmine Split Squat Hold To Shoulder Press(L)
26-3-2022 CUMARTESİ
MetCon 25 Min Amrap 10 Pull-Up 15 Kettlebell Swings (24kg-16kg) 50 Double-Unders Or 50 Singel
25-3-2022 CUMA
Conditioning Two Person Team For Time: 2000 M Row 75 Cal.Assault Bike 75 Burpee Lateral Jump Row 1000 M Row 50 Cal.Assault Bike 50 Burpee Lateral Jump Row 500 M Row 25 Cal.Assault Bike 25 Burpee Lateral Jump Row Cap Time:40 Min
24-3-2022 PERŞEMBE
Oly. Every 2 Min For 10 Min(5R) 1 Squat Snatch+5 Overhead Squat 2 Squat Snatch+4 Overhead Squat 3 Squat Snatch+3 Overhead Squat 4 Squat Snatch+2 Overhead Squat 5 Squat Snatch+1 Overhead Squat -Then- Strength Every 2 Min For 10 Min(5R) 8 Barbell Behind Neck Bulgarian Split Squat(R) 8 Barbell Behind Neck Bulgarian Split Squat(L) -Then-…
23-3-2022 ÇARŞAMBA
Strength Every 1:45 Min For 14 Min(8R) Back Squat 7-5-3-1-1-3-5-7(%65-%75-%85-%90) -Then- MetCon 15 Min Amrap 10 Wall-Ball(9Kg-6Kg) 10 Toes-To-Bars 10 Box jumps(24″-20″)
22-3-2022 SALI
MetCon Total 10 Round 1.3.5.7.9.R:Every 3:30 Minutes For 17:30 Min(5R) 20-15 Dumbbell Power Snatch(R1-L2) 15-12 Cal.Row 2.4.6.8.10.R:Every 3:30 Minutes For 17:30 Min(5R) 20-15 Pull-Ups 12-10 Cal.Assault Bike
21-3-2022 PAZARTESİ
Oly. 5 Min Emom 1 Below The Knees Squat Clean +1 Hang Squat Clean 5 Min Emom 1 Squat Clean+1 Front Squat -Then- Multi-Strength Every 3 Min For 15 Min(5R) 15 Glute Bridge Floor Press 12 Ring Dips Or Paralel Bar Dips 10 Reverse Grips Bent-Over Barbell Row -Then- İsometric Core Strength 5 Round 20…