19-2-2023 PAZAR
MetCon 5 Round For Time 20 Kb Swing(24Kg-16Kg) 20 Box Jumps(24”-20”) 20 HandRelease Push-Ups 20 Alternative V-Up(R1-L2)
18-2-2023 CUMARTESİ
Metcon 10 Round For Time 50 Double-Unders Or 75 Single Jump Rope 10 Burpee No Jump 10 Toes-To-Bar
17-2-2023 CUMA
MetCon Two Person Team 5 Round 5 Min Amrap 10 Power Snatch(40Kg-20Kg) 20 Wall-Ball(9Kg-6Kg) Rest:2,5 Min -Then- Isometric Strength Every 2:30 Min For 10 Min (4R) 30 Sec:Hollow Hold 1 Min:Plank
16-2-2023 PERŞEMBE
Conditioning Every 4 Min For 20 Min (5R) 25-20 Cal.Assault Bike İnmedialty After Every 4 Min For 20 Min (5R) 30-25 Cal.Row
15-2-2023 ÇARŞAMBA
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat (%75) -Then- Every 1:30 Min For 9 Min(6R) 5 DeadLift(%75) -Then- Every 2:45 Min For 13:45 Min (5R) 12 Barbell Floor Press 12 Diamond Push-Ups 12 Barbell Curl
14-2-2023 SALI
Multi-Strength Every 3:30 Min For 17:30 Min((5R) 20 M Farmer Caary Walking Lunge(R1-L2) 15 Sec:Split Squat Hold(R) 15 Sec:Split Squat Hold(L) 20 Jumping Lunge (R1-L2) -Then- Every 2:30 Min For 12:30 Min(5R) 4 Ring Muscle-Up Or Bar Muscle Up 8 Tall Kneeling Dumbell Arnold Press 12 Bent Over Dumbbell Row ”Scaling” 5 C2Bar Pull-Up +…
13-2-2023 PAZARTESİ
Metcon 5 Round 5 Min Amrap 5 Power Clean(50Kg-35Kg) 5 Front Squat(50Kg-35Kg) 5 Barbell Burpee Lateral Jump Rest:2,5 Min -Then- Isometric Strength 4 Round 30 Sec:Elbow Star Plank 30 Sec:Rest 30 Sec:Elbow Star Plank 30 Sec:Rest
12-2-2023 PAZAR
Metcon 6 Round For Time 10 Power Clean(60Kg-45Kg) 15 Box Jumps(24”-20”) 20 Wall-Ball(9Kg-6Kg)
11-2-2023 CUMARTESİ
MetCon 30 Min Emom 1.Min:75 D.U Or 75 Singel Jump Rope 2.Min:15 Cal.Row 3.Min:Rest
10-2-2023 CUMA
Two Person Team Metcon 5 Round 6 Min Amrap 4 Wall-Walks 8 Devil Press(R1-L2) 12 Cal.Assault Bike Rest:2 Min