1-9-2023 CUMA
Strength Every 1:30 Min 10:30 Min(7R) 5 Power Clean(Rpe 4-6) -Then- Every 1:30 Min 10:30 Min(7R) 5 Front Squat (Rpe 4-6) -Then- Every 1:30 Min For 10:30 Min 5 Weight Pull-Up+15 Handrelease Push-Ups
31-8-2023 PERŞEMBE
Conditioning 6 Round Total 1 Min:Max Cal.Assault Bike 1 Min:Rest 1 Min:Max Cal.Row 1 Min:Rest 1 Min:Max Rep Burpee 1 Min:Rest
30-8-2023 ÇARŞAMBA
Strength Every 1:30 Min 10:30 Min(7R) 5 Back Squat(Rpe 4-6) -Then- Every 1:30 Min 10:30 Min(7R) 5 DeadLift(Rpe 4-6) -Then- Every 1:30 Min For 10:30 Min 5 Push Press(Rpe 4-6)
29-8-2023 SALI
Two Person Team Metcon 6 Round For Time 400 M Run 30 Wall-Ball(9Kg-6Kg) 20 Dumbell Power Snatch(R1-L2) Cap Time:34 Min
28-8-2023 PAZARTESİ
PAZARTESİ Strength&Conditioning Every 2:30 Min For 20 Min (8R) 5 Power Clean(Rpe 4-6)+10 Pull-Up +15 Air Squat -Then- Core Strength Every 4 Min For 12 Min(3R) 20 V -Up 30 Sit-Up 1 Min:Plank
27-8-2023 PAZAR
Strength&Conditioning 5 Round 5 Min Amrap 10 Dumbell Clean&Jerks 10 Dumbell Front Rack Squat Rest:2 Min
26-8-2023 CUMARTESİ
MetCon 30 Min Amrap 400 M Run 21 Wall-Ball(9Kg-6Kg) 15 Box Jump Over(24”-20”)
25-8-2023 CUMA
Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(Rpe 7-8) -Then- Every 4 Min For 24 Min(6R) 5 Strict HandStand Push-Ups Or 2 Wall-Clımb 10 Floor Press(Rpe 6-7) 5 Bar Muscle-Up Or 5 C2 Bar Pull-Up+ 5 Push-Up 10 Reverse Grip Bent Over Barbell Row
24-8-2023 PERŞEMBE
Two Person MetCon 6 Round For Tıme 30 Cal. Row 30 Cal.Assault 30 Burpee Cap Time:40 Min
23-08-2023 ÇARŞAMBA
Strength&Conditioning 24 Min Emom(6R) 1.Min:10 Supinated Grip Strict Chin-Up 2.Min:15 Weight Or Free Parallel Bar Dips 3.Min:20 Step Double Dumbell Walking Lunge(R1-L2) 4.Min:Rest -Then- Core Strength Every 2::30 Min For 10 Min(4R) 10 Dumbell Turkish Sıt-Up 20 Sec:Single Dumbell Hollow Hold 10 Hlollow Rock