31-12-2023 PAZAR
Strength&Conditioning 24 Min Emom (6R) 1.Min:10 Cal.Assault Bike 2.Min:12 Burpee 3.Min:15 Pull-Up 4.Min:Rest -Then- Core Strength 4 Round 1 Min:Wall-Sit Hold 1 Min:Rest 1 Min:Sit-Up 1 Min:Rest
30-12-2023 CUMARTESİ
MetCon 24 Min Emom(6R) 1.Min:15/12 Cal Row 2.Min:15 Kb Swing(24Kg-16Kg) 3.Min:75 Double Unders Or 75 Singel Jump Rope 4.Min:Rest -Then- Core Strength 4 Round 1.Min:20 V-Up 1 Min:Plank 1 Min:Rest
29-12-2023 CUMA
Multi-Strength Every 3 Min 15 Min(5R) 20 M Doıuble Kb Front Rack Walking Lunge 10 Bench Press(Rpe4-6) -Then- Every 3 Min For 15 Min(5R) 10 Bırd Dog Single Arm Kb Row(R) 10 Bırd Dog Single Arm Kb Row(L) 15 Sec: Ring Hıgh Plank Knee Up Hold(R) 15 Sec: Ring Hıgh Plank Knee Up Hold(L) -Then-…
28-12-2023 PERŞEMBE
MetCon For Time: 21-18-15-12-9-6-3 C2Bar Pull-Up Power Clean(60Kg-40Kg) Front Squat (60Kg-40Kg) Cap Time:34 Min
27-12-2023 ÇARŞAMBA
MetCon Two Person Team 100-50-35-15 DeadLift(80Kg-50Kg) Burpee Lateral Jump Over Wall-Ball(9Kg-6Kg) Sit-Up Cap Time:30 Min
26-12-2023 SALI
Strength&Conditioning 36 Min Emom(6R) 1.Min:12 Cal.Row 2.Min: 10 Dumbell Power Snatch(R1-L2)+ 10 Paralel Bar Dips 3.Min:Rest 4.Min:10 Cal. Assault Bike 5.Min:8 Dumbell Single Arm Reverse Lunge(R)+ 8 Dumbell Single Arm Reverse Lunge(L) 6.Min:Rest
25-12-2023 PAZARTESİ
Oly. Every 2 Min For 12 Min(6R) 5 Clean&Jerks (Rpe4-6) -Then- Strength Every 2 Min For 12 Min(6R) 5 Back Squat (%75) -Then- Core Control Every 2:45 Min For 13:45 Min(5R) 10 Barbell Turkish Sit-Up 10 Toes-To-Bar 20 Sec:Hollow Hold
24-12-2023 PAZAR
MetCon 50–35-20 Wall-Ball(9Kg-6Kg) Dumbell Power Snatch (R1-L2) Pull-Up Sit-Up Cap Time:34 Min
23-12-2023 CUMARTESİ
Oly. Every 1:30 Min For 9 Min(6R) 5 Power Clean(Rpe 4-6) -Then- Every 1:30 Min For 9 Min(6R) 5 Push-Press(Rpe 4-6) -Then- MetCon Every 2:30 Min For 15 Min(6R) 15 Burpee Barbell Lateral Jump Over
22-12-2023 CUMA
Strength Every 2:30 Min For 12:30 Min(6R) 12-10-8-6-4-2 Front Squat(%65-70-75-80-85-90) -Then- MetCon 24 Min Emom(6R) 1.Min:12/10 Cal Assault Bike 2.Min:30 Ring Mountain Climber (R1-L2) 3.Min:12 Toes-To-Bar 4.Min:Rest