12-7-2023 ÇARŞAMBA
ÇARŞAMBA Two Person Team For time: 50 Kb Swings(24Kg-16Kg) 50 Wall-Ball(9Kg-6Kg) 1200 M Run 75 Kb Swings 75 Wall-Ball 800 M Run 100 Kb Swings 100 Wall-Ball 400 M Run Cap Time:36 Min
11-7-2023 SALI
Conditioning 6 Round 1 Min:Max Cal.Row 1 Min:Rest 1 Min:Max Cal.Assault Bike 1 Min:Rest 1 Min:Burpee 1 Min:Rest
10-7-2023 PAZARTESİ
Oly. Every 1:30 Min For 10:30(7R) 3 Clean&Jerks (Rpe 4-6) -Then- Strength Every 1:45 Min For 14 Min (8R) 7-5-3-1-1-3-5-7(%75-%80-%85-%90) Front Squat -Then- Every 2:30 Min For 12:30 Min(5R) 4 Weight Pull-Up 8 Barbell Reverse Grip Bent Over Row 12 Barbell Glute Bridge Floor Press
9-7-2023 PAZAR
Strength&Conditioning 32 Mim Emom 1.Min:5 Power Snatch(Rpe 4-6) 2.Min:15 Handrelease Push-Ups 3.Min:6 Single Arm Kb Front Rack Squat(R)+ Single Arm Kb Front Rack Squat(L) 4.Min:Rest
8-7-2023 CUMARTESİ
Multi-Strength Every 1:30 Min For 7:30 Min(5R) 8 Dead Lift(Rpe4-6) -Then- Every 3 Min For 15 Min(5R) 12 Dumbell Renegade Row(R1-L2) 12 Tall Kneeling Dumbell Alt Shoulder Press(R1-L2) 12 Pull-Up -Then- İsometric Core Strength 4 Round 40 Sec:Elbow Sıde Plank(R) 20 Sec:Rest 40 Sec:Elbow Sıde Plank(L) 20 Sec:Rest 40 Sec:Plank 20 Sec:Rest
7-7-2023 CUMA
MetCon 30 Min (5R) 1.Every 3 Min For 24-20 Cal Assault Bike 2.Every 3 Min For 18-15 Burpee Box Jump Over(24”-20”)
6-7-2023 PERŞEMBE
MetCon Every 8 Min For 32 Min (4R) 500 M Row 30 Wall-Ball(9Kg-6Kg) 400 M Run
5-7-2023 ÇARŞAMBA
Multi-Strength Every 2:15 Min For 9 Min(4R) 10 Ladmine Single Leg RDL Dead Lift(R) 10 Ladmine Single Leg RDL Dead Lift(L) -Then- Every 3 Min For 15 Min(5R) 10 Reverse Grip Bent Over Barbell Row 10 Barbell Front Rack Front Lunge(R1-L2) 10 Barbell Floor Press -Then- İsometric Strength Every 1:45 Min For 8:45 (5R) 15…
4-7-2023 SALI
Strength&Conditioning 5 Round For Time: 400 M Run 30 Push-Up 15 Kb Swing(24Kg-16Kg) 8 Back Squat(Rpe-6-8) Cap Time:36 Min
3-7-2023 PAZARTESİ
Oly. Every 1:30 Min For 12 Min(8R) 3 Squat Clean(Rpe 4-6) -Then- 10 Min Emom(5R) Odd:10 Pull-Up +10 Barbell Push-Press Even:Rest -Then- Core Strength Every 2:30 Min For 10 Min(4R) 10 Barbell Turkish Sit-Up 10 Hollow Rock 10 Sec:Hollow Hold