12-2-2022 CUMARTESİ
Conditioning For time: 21-18-15-12-9-6-3 Burpees 42-36-30-24-18-12-6 Wall Ball(9Kg-6Kg) 80-70-60-50-40-30-20 Cross-Body Mountain Clımber (R1-L2)
11-2-2022 CUMA
MetCon 24 Min Emom(6R) 1.Min:12 Cal. Row Or 10 Cal.Assault Bike 2.Min:50 Double-Unders Or Singel Jump Rope 3 Min:10 Double Kb Front Rack Squat(24Kg-16Kg) 4.Min:Rest -Then- Gymnastic&Core Strength 12 Min Emom 1.Min:10 Double Kb Turkish Sit-Up 2.Min:15 Toes -To-Bar 3.Min:Rest
10-2-2022 PERŞEMBE
İsometric Strength 10 Min Emom Odd:15 Sec:Hanging L-Sit Hold+ 30 Sec: Handstand Hold Even:Rest -Then- Strength 10 Min Emom 5 Close Grip Bench Press -Then- 10 Min Emom 3 Reverse Grip Weighted Chin-Up
9-2-2022 ÇARŞAMBA
MetCon 30 Min Amrap 8 Back Squat(60Kg-40Kg)No Rack 12 Kettlebell Swings (28kg-16kg) 16 Box Jumps (24″-20″)
8-2-2022 SALI
Two Person Team Wod MetCon 34 Min Amrap 75 Wall-Ball (9kg-6kg) 75 Sumo Deadlift High Pull (40kg-30kg) 75 Air Squat 75 Handrelease Push-Ups
7-2-2022 PAZARTESİ
Strength&Conditioning 3 Rounds: 15 Deadlifts (60Kg- 45 Kg) 15 Pull-Ups Directly Into… 3 Rounds: 10 Front Squats (60Kg-45 Kg) 10 Chest to Bar Pull-ups Directly Into… 3 Rounds: 5 Shoulder to Overhead (60 Kg- 45 Kg) 5 Ring Muscle-ups Or Strict Pull-Up Directly Into… 50 Burpee Barbel Lateral Jump Time Cap:32 Min
4-2-2022 CUMA
MetCon 32 Min Emom(8R) 1.Min:12 Cal.Row 2.Min:15 Handrelease Push-Ups 3.Min:18 Medball Clean(9Kg-6Kg) 4.Min:Rest
3-2-2022 PERŞEMBE
PERŞEMBE Strength&Conditioning For Time: 2-4-6-8-10 HandStand Push-Ups Or Peak Push-Ups 10-8-6-4-2 Deadlifts(100Kg/70 Kg) Rest:3 Min 2-4-6-8-10 Bar Muscle-Ups Or C2Bar Pull-Ups 10-8-6-4-2 Thrusters(40Kg-25Kg) Cap Time: 34 Min
2-02-2022 ÇARŞAMBA
İsometric Strength 4 Round 30 Sec:Single Leg Wall-Sit Hold(R) 30 Sec:Single Leg Wall-Sit Hold(L) 30 Sec:Single Leg Plank(R) 30 Sec:Single Leg Plank(L) 30 Sec:Rest -Then- MetCon 5 Min Amrap 20 Double Dumbbell Box Step-Overs 20 Toes To Bar Max Reps Burpees Box Jump Rsst:2 Min 5 Min Amrap 15 Double Dumbbell Box Step-Overs 15 Toes…
1-02-2022 SALI
Strength 12 Min Emom(6R) Odd:5 Back Squat(%65)+10 Step Dumbell Reverse Lunge(R1-L2) Even:Rest -Then- 12 Min Emom(6R) Odd:5 Bench Press(%65)+10 Bent-Over Dumbbell Row Even:Rest -Then- Core Strength 10 Min Emom Odd:Max Effort Hollow Hold Even:Rest