1-11-2023 ÇARŞAMBA
MetCon Two Person Team 100-75-50-25 Wall-Ball(9Kg-6Kg) 100-75-50 25 Burpee 100-75-50-25 Sit-Up Cap Time:35 Min
30-10-2023 SALI
Strength&Conditioning 35 Min Emom (5R) 1.Every 3:30 Min 10 Double Kb Front Rack Squat 10 Double Kb Floor Press 10 İnverted Ring Row 2.Every 3:30 Min 500 M Row
29-10-2023 PAZARTESİ
Oly. 14 Min Emom Odd:1 Hang Squat Snatch(Rpe6-8) Even:1 Squat Snatch(Rpe 6-8) -Then- Multi-Strength Every 3 Min For 15 Min (5R) 7 Barbell Behind Neck Reverse Lunge To Knee Lift(R) 7 Barbell Behind Neck Reverse Lunge To Knee Lift(L) 7 Single Arm Dumbell Push Press(R) 7 Single Arm Dumbell Push Press(L) -Then- Core Strength Every…
28-10-2023 CUMARTESİ
Strength&Conditioning 5 Round For Time 400 M Run 12 Double KB Front Rack Squat 200 M KB Farmer Caary Walks 15 Toes-To-Bar
27-10-2023 CUMA
MetCon 24 MinEmom(6R) 1.Min:12 Kb Swing(24-16Kg 2.Min:12 Strict Burpee 3.Min:12 Pull-Up 4.Min:Rest -Then- Core Strength Every 2:30 Min For 10 Min (4R) 20 Alternatif V-Up(R1-L2) 30 Sec:Single Leg Elbow Plank(R) 30 Sec:Single Leg Elbow Plank(L)
26-10-2023 PERŞEMBE
Oly. 10 Min Emom 1 Squat Clean(Rpe 4-6) -Then- Strength Every 1:30 Min For 7:30 Min(5R) 5 Back Squat(Rpe 4-6) -Then- Every 2:15 Min For 13:30 Min (6R) 5 Strict HandStand Push-Ups Or 5 Strict Press 10 Reverse Grip Barbell Bent Over Row 15 Sec: Hanging L-Sit Hold
25-10-2023 ÇARŞAMBA
Conditioning Two Person Team 5 Round For Time: 1 K Row 30 Cal.Assault Bike 20 Burpee Lateral Jump Over Row Cap Time:40 Min
24-10-2023 SALI
Strength Every 1:30 Min For 9 Min(6R) 5 Dead Lift(Rpe6-8) -Then- Strength Every 1:30 Min For 9 Min(6R) 10 Barbell Floor Press(Rpe6-8) -Then- Metcon 20 Min Emom(5R) 1.Min:15 Wall-Ball(9Kg-6Kg) 2.Min:75 Double-Unders Or 100 Single Jump Rope 3.Min:12 Toes-To-Bar 4.Min:Rest
23-10-2023 PAZARTESİ
Oly. 10 Min Emom 1 Squat Snatch(Rpe 4-6) -Then- Strength Every 1:30 Min For 7:30 Min(5R) 5 Front Squat(Rpe 4-6) -Then- Every 2:45 Min For 13:45 Min(5R) 8 Half Kneeling Dumbelll Shoulder Press(R) 8 Half Kneeling Dumbelll Shoulder Press(L) 8 Supinated Grip Strict Chın-Up 30 Sec:Hollow Hold
22-10-2023 PAZAR
Strength 10 Min Emom 5 Back Squat(Rpe 4-6) -Then- 10 Min Emom 5 Push-Press(Rpe 4-6) -Then- 10 Min Emom 10 Kb Swing(Rpe 4-6) -Then- 4 Round 30 Sec:Hollow Hold 1 Min:Rest