20-11-2022 PAZAR
MetCon 6 Round 400 M Run 500 M Row Rest:2 Min
19-11-2022 CUMARTESİ
MetCon For Time: 24-21-18-15-12-9-6-3 Dumbbell Power Snatch(R1-L2) “After each Round” 50 Double-Under Or 75 Single Jump Rope
18-11-2022 CUMA
MetCon 24 Min Emom(6R) 1.Min:12 Cal.Assault Bike 2.Min:14 Dumbbell Push Press 3.Min:10 Rear Deltoid With Resistance Band+12 Ring Row 4.Min:Rest -Then- Core Control Strength 4 Round 1 Min Hollow Rock 1 Min:Rest 1 Min:Plank 1 Min:Rest
17-11-2022 PERŞEMBE
Strength Every 1:30 Min For 9 Min(6R) Back Squat -Then- MetCon 5 Round 4 Min Amrap 3 Deadlift(%70) 6 Box jumps(24″-20″) 9 Toes-To-Bar Rest:2 Min
16-11-2022 ÇARŞAMBA
For Time: Two Person Team 4K Row 14 Rounds of “Cindy” 5 Pull-Up 10 Push-Ups 15 Air Squat Cap Time:35 Min
15-11-2022 SALI
Strength Every 1:30 Min For 9 Min (6R) 5 Front Squat(%70) -Then- Multi-Strength Every 2:30 Min For 15 Min (6R) 5 Hang Power Clean 5 Thruster 15/12 Paralell Bar Dips -Then- Core Control & İsometric Strength 4 Round 30 Sec:Star Plank(R) 30 Sec:Rest 30 Sec:Star Plank(L) 30 Sec:Rest
14-11-2022 PAZARTESİ
MetCon 24-21-18-15-12-9-6-3 Kb Swing(24Kg-16Kg) Burpee Wall-Ball(9Kg-6Kg) Pull-Ups Cap Time:34 Min
13-11-2022 PAZAR
MetCon 5 Round For Time 9 Double Dumbbell Clean 15 Double Dumbbell Front Squat 21 Hand-Release Push-ups 27 Step Walking Lunge(R1-L2)
12-11-2022 CUMARTESİ
MetCon Every 8 Min For 40 Min (5R) 500 M Row 21 Burpee 15 Cal Assault Bike
11-11-2022 CUMA
Multi-Strength 10 Min Emom Odd: 5 Back Squat(%70)+10 Seat Dumbell Shoulder Press Even:Rest -Then- 10 Min Emom Odd: 5 Bench Press(%70)+ 10 Seat Dumbbell Alt Curls(R1-L2) Even: Rest -Then- 10 Min Emom Odd:5 Weighted Reverse Strict Pull-Up +10 Lying Barbell French Triceps Ext Even:Rest