1-3-2023 ÇARŞAMBA
MetCon 32 Min Emom(8R) 1.Min:10 Cal.Assault Bike 2.Min:12 Dumbell Power Snatch(R1-L2) 3.Min:75 Double Under Or 75 Singel Jump Rope 4.Min:Rest
28-2-2023 SALI
Two Person Team For Time: 20 Round 5 Hang Power Clean(50Kg-35Kg) 3 Front Squat 1 Push Press -İnmediatly After- 100 Burpee Lateral Jump 100 Sekronize Sit-Up Cap Time:35 Min
27-2-2023 PAZARTESİ
Strength Every 2:30 Min For 12:30 Min(5R) 8 Barbell Behind Neck Bulgarain Split Squat(R) 8 Barbell Behind Neck Bulgarain Split Squat(R) -Then- Every 1:30 Min For 9 Min(6R) 8 Bench Press(%65) -Then- Gymnastıc Strength Every 1:45 Min For 10:30 Min(6R) 5 Strict C2Bar Pull-Ups 5 Ring Dips 5 Strict Toes-To-Bar
26-2-2023 PAZAR
MetCon 32 Min Emom(8R) 1.Min:12 Cal.Assault Bike 2.Min:15 Kb Swings(24Kg-16Kg) 3.Min: Plank 4.Min:Rest
25-2-2023 CUMARTESİ
MetCon Every 5 Min For 30 Min(6R) 300 M Row 12 Double Dumbell Power Clean 12 Burpee
24-2-2023 CUMA
Multi-Strength Every 2:45 Min For 13:45 Min(5R) 8 Back Squat(%60)+ 12 Glute Bridge Dumbell Floor Press -Then- Every 2:45 Min For 13:45 Min(5R) 8 DeadLift(%60) 12 Dumbell Shoulder Press -Then- Every 2:30 Min For 12:30 Min(5R) 10 Lying Barbell Ticeps Extensions 10 Barbell Curl
23-2-2023 PERŞEMBE
Two Person Team MetCon 4 Round Total Reps 6 Min Amrap 12 Cal.Assault Bike 20 Dumbell Power Snatch(R1-L2) Rest:3 Min
22-2-2023 ÇARŞAMBA
MetCon 32 Min Emom(8R) 1.Min:50 Double-Unders Or 75 Single Jump Rope 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:15 Toes-To-Bar 4.Min:Rest
21-2-2023 SALI
Strength&Conditioning Every 3 Min For 18 Min(6R) 4 Squat Clean(%65) 8 Strict C2Bar Pull-Up -Then- Every 3 Min 15 Min(5R) 10 Half Kneeling Ladmine Press(R) 10 Half Kneeling Ladmine Press(L) 10 Ladmine Split Squat (R) 10 Ladmine Split Squat(L)
20-2-2023 PAZARTESİ
MetCon Two Person Team 4 Round 8 Min Amrap 500 M Row 20 Burpee Lateral Jump Over Rest:3 Min