22-3-2023 ÇARŞAMBA
Two Person Team Conditiınig 200 Cal.Row 200 Cal.Assault Bike Cap Time:40 Min
21-3-2023 SALI
Strength &Conditioning 12 Min Emom Odd:5 Clean&Jerks(%60)+5 Burpee Barbell Lateral Jump Over Even:Rest -Then- Every 2 Min For 12 Min (6R) 3 Back Squat(%75-%80) -Then- 10 Min Emom Odd: 8 Tall Kneelig Ladmine Press(R)+ 8 Tall Kneelig Ladmine Press(L) Even:Rest
20-3-2023 PAZARTESİ
Multi-Strength 12 Min Emom(6R) Odd:10 Bench Press +10 Bent Over Dumb Row Even:Rest -Then- Every 4 Min For 20 Min (5R) 8 Double Dumbell Bulgarian Split Squat(R) 8 Double Dumbell Bulgarian Split Squat(L) 30 Sec: Free Squat Hold 8 Supinated Grip Strict Pull-Up 30 Sec:Dumbell Hollow Hold
19-3-2023 PAZAR
MetCon 35 Min Emom(7R) 1.Min:12 Double Dumbell Clean&Jerks 2.Min:12 Double Dumbell Front Squat 3.Min:15 Toes-To – Bar 4.Min:Plank 5.Min:Rest
18-3-2023 CUMARTESİ
MetCon 100 M / 80 M /60 M / 40 M / 20 M Burpee Broad Jump(10 M -10 M) 50-35-20-15-10 Kb Swing(24Kg-16Kg)
17-3-2023 CUMA
Strength Every 2 Min For 12 Min(6R) 5 Back Squat(%75) -Then- MetCon Every 3:30 Min For 21 Min(6R) 6 DeadLift(%70) 12 Wall-Ball(9Kg-6Kg 15 Pull-Up
16-3-2023 PERŞEMBE
MetCon 20 Min Emom(5R) 1.Min:8 Single Leg Dumbell Step Up(R)+8 Single Leg Dumbell Step Up((L)(20”) 2.Min:12/10 Cal.Assault Bike 3.Min:15 Sec:Split Squat Hold(R)+15 Sec:Split Squat Hold(L) 4.Min Rest -Then- Multi-Strength Every 3 Min For 15 Min(5R) 10 Hollow Body Single Arm Dumbbel Floor Press(R) 10 Hollow Body Single Arm Dumbbel Floor Press(L) 30 Sec Ring Plank
15-3-2023 ÇARŞAMBA
MetCon Two Person Team I Go You Go 20 Round 10 Power Snatch(40Kg-25Kg) 10 Burpee Lateral Jump -immediately After- Senkronize 100 Alternatif Single Leg V-Up(R1-L2) 100 Plank March(R1-L2) Cap Time 35 Min
14-3-2023 SALI
MetCon 32 Min Emom(8R) 1.Min:10 KB Gorilla Row(R1-L2)+10 KB Reverse Lunge(R1-L2) 2:Min:12 Wall-Ball(9Kg-6Kg) 3.Min:15-12 Cal.Row 4.Min:Rest
13-3-2023 PAZARTESİ
Strength&Conditioning 20 Min Emom 1.Min:3 Squat Clean(%70) 2.Min:3 Weight Supinated Strict Pull-Up -Then- Every 3:30 Min For 14 Min((4R) Half Kneeling Barbell Press*: 20X1 4-5reps/knee; 5 Tempo Barbell Behind Neck Squat With Jump(3X1) 5 Tempo Push-Up(3X1) 5 Burpee Hıgh Knee-Jump