21-9-2023 PERŞEMBE
Conditioning 45 Min Emom(5R) 1.Every 3 Min For 500 M Row 2.Every 3 Min For 25/20 Cal.Assault Bike 3.Every 3 Min For 400 M Run
20-9-2023 ÇARŞAMBA
Strength&Conditioning Every 3:30 Min For 17:30 Min(5R) 9 Back Squat(Rpe 4-6) 15 Air Squat 30 Sec:Free Squat Hold -Then- Every 4 Min For 17:30 Min(5R) 4 HandStand Push-Up Or 2 Wall-Clımber 8 Bench Press(Rpe 4-6) 10 Push-Ups 12 Bench Support Single Arm Kb Row(R) 12 Bench Support Single Arm Kb Row(L) 15 Sec:Superman Hold
19-9-2023 SALI
MetCon Two Person Team 100-75-50-25 Wall-Ball(9Kg-6Kg) 100-75-50 25 Burpee 800 M-800 M-400 M-400 M Run Cap Time:40 Min
18-9-2023 PAZARTESİ
Oly. 10 Min Emom 1 Hang Squat Clean+1 Squat Clean(Work Up To Heavy) -Then- Every 3 Min For 15 Min(5R) 10 Supinated Grip Strict Chın-Up 10 Paralell Bar Dips 10 Bent Over Barbell Row -Then- 3 Round 20 Sec:Star Plank(R) 20 Sec:Rest 20 Sec:Star Plank(L) 20 Sec:Rest 20 Sec:Split Squat Hold(R) 20 Sec:Rest 20 Sec…
17-9-2023 PAZAR
Strength&Conditioning 21 Min Emom(7R) 1.Min:10 DeadLift(Rpe 4-6) 2.Min:10 Burpee Barbell Lateral Jump 3.Min:Rest -Then- Core Strength 4 Round Every 3:45 Min For 14 Min(4R) 1 Min:Wall-Sit Hold 1 Min:Plank 30 Sec Hollow Hold
16-9-2023 CUMARTESİ
MerCon 5 Round For Time: 400 M Run 30 Step Dumbell Walking Lunge(R1-L2) 100 Double -Unders Or 100 Singel Jump Rope 20 Dumbell Power Snatch(R1-L2)
15-9-2023 CUMA
Strength Every 2 Min 12 Min(7R) 3 Back Squat(Rpe 7-8) 5 Tuck Jump -Then- Every 3 Min For 15 Min(5R) 10 Standing Arnold Press 10 Reverse Grip Barbell Row 30 Sec:Bottom Push-Up Hold -Then- Core Strength Every 2:30 Min For 10 Min(4R) 10 Barbell Turkish Sit-Up 10 Toes-To-Bar
14-9-2023 PERŞEMBE
MetCon Two Person Team 30 Min Amrap 50 Wall-Ball(9Kg-6Kg) 400 M Run 30 Burpee
13-9-2023 ÇARŞAMBA
Strength&Conditioning 24 Min Emom(8R) 1.Min:2 Squat Clean+2 Front Squat(Rpe4-6) 2.Min:12 Pull-Up+15 Push-Up 3.Min:Rest -Then- Core Strength Every 2:45 Min For 10 Min(4R) 12 Hollow Body Crunches 15 Sec Hollow Hold 1 Min:Plank
11-9-2023 PAZARTESİ
Conditioning 5 Round for Sub Max Effort 1:30 Min Burpee Box jump over(24’-20”) Rest:1:30 Min 1:30 Min Max Cal Assault Bike Rest: 1:30 Min 1:30 Min Max Cal Effort Row Rest 1:30 Min