16-6-2023 CUMA
MetCon 35 Min Emom (5R) 1.Every 3:30 Min 20/15 Cal.Assault Bike 2.Every 3:30 Min 35/25 rep Wall-Ball(9Kg-6Kg)
15-6-2023 PERŞEMBE
Strength 10 Min Emom 2 Front Squat(%70) -Then- 10 Min Emom 3 Weight Pull -Up(Work up to heavy) -Then- 10 Min Emom 3 Weight Paralel Bar Dips(Work up to heavy) -Then- Every 1:30 Min For 7:30 Min (5R) 8 Barbell Curl
14-6-2023 ÇARŞAMBA
Strength &Conditioning Total 5 Round 5 Min Amrap 6 Power Clean (60Kg-30Kg) 8 Box Jump(24”-20”) 10 Toes-To-Bar Rest:2:30 Min
13-6-2023 SALI
Oly. Every 2 Min For 12 Min(6R) 3 Squat Snatch(%70) -Then- 10 Min Emom 2 Back Squat(%70) -Then- Gymnastics Strength Every 1:15 Min For 6:15 Min(5R) 5 Strict HandStand Push-Ups+12 Push-Ups “Scaling” 2 Wall Clımber+12 Push-Ups
12-6-2023 PAZARTESİ
MetCon 35 Min Emom (5R) 1.Every 3:30 Min 500/400 M Row 2.Every 3:30 Min 25/20 Burpee
11-6-2023. PAZAR
Strength &Conditioning Total 5 Round 5 Min Amrap 6 Power Snatch(60Kg-30Kg) 8 Box Jump(24”-20”) 10 Toes-To-Bar Rest:2:30 Min
10-6-2023 CUMARTESİ
Strength&Conditioning 10 Round For Time: 10 KB Swing(24Kg-16Kg) 10 Wall-Ball(9Kg-6Kg)
9-6-2023 CUMA
Strength Every 1:30 Min For 7:30 Min (5R) 8 Overhead Squat -Then- Every 3 Min For 15 Min(5R) 10 Barbell Bent Over Reverse Grip Row 12 Paralel Bar Dips 15 Push-Ups -Then- Isometric Strength 4 Round 1 Min:Wall-Sit Hold 1 Min:Plank 1 Min:Rest
8-6-2023 PERŞEMBE
Metcon 24 Min Emom(6R) 1.Min:12/10 Cal Assault Bike 2.Min:15/12 Pull-Up 3.Min:75/50 Double-Unders Or 100 Single Jump Rope 4.Min:Rest -Then- Core Strength Every 2:30 Min For 12:30 Min (5R) 20 Alternatif V-Up 10 rep Hollow Rock 10 Sec:Hollow Hold
7-6-2023 ÇARŞAMBA
Oly&Strength 10 Min Emom 3 Clean&Jerks(%70) -Then- Every 3 Min For 15 Min(5R) 8 Barbell Behind Neck Bulgarian Split Squat(R) 8 Barbell Behind Neck Bulgarian Split Squat(L) -Then- 10 Min Emom 3 Bench Press(%75)