11-12-2023 PAZARTESİ
Strength&Conditioning 24 Min Emom(6R) 1.Min: 5 Squat Snatch(Rpe4-6) 2.Min:12 Burpee Barbell Lateral Jump 3.Min:15 Pull-Up 4.Min:Rest -Then- Isometric Strength 3 Round 1 Min:Wall-Sit Hold 1 Min:Plank 1 Min:Rest
10-12-2023 PAZAR
MetCon 150 Wall-Ball(9Kg-6Kg) 75 Hand Release Push-Up 150 Step Walking Lunge(R1-L2) 75 Inverted Ring Row
9-12-2023 CUMARTESİ
Strength Every 1:30 Min For 9 Min(6R) 5 Front Squat (%75) -Then- MetCon For Time: 24-21-18-15-12-9-6-3 Kb Swing(24Kg-16Kg) Toes-To-Bar HandRelease Push-Ups
8-12-2023 CUMA
Strength Every 1:30 Min For 7:30 Min(5R) 10 Strict Barbel Shoulder Press -Then- MetCon Every 2 Min For 24 Min(6R) 12/10 Assault Bike Remaining Time:Max Burpee Rest:2 Min -Then- Core Strength Every 2:45 Min For 8:15 Min(3R) 30 Sec:Hollow Rock 1 Min:Plank
7-12-2023 PERŞEMBE
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat (%75) -Then- Multi-Strength Every 4 Min For20 Min(5R) 10 Step Dumbell Regional Style Walking Lunge(R) 10 Step Dumbell Regional Style Walking Lunge(L) 10 C2 Bar Pull-Up 20 Push -Ups
6-12-2023 ÇARŞAMBA
MetCon 6 Round For Time: 35 Wall-Ball(9Kg-6Kg) 20 Kb Swing(24Kg-16Kg) 15 Box Jump Over(24”-20”) Cap Time:36 Min
5-12-2023 SALI
Conditioning Two Person Team 2 Round 90 Burpee Lateral Jump Row 60 Dumbell Power Snatch(R1-L2) 90 Cal.Row Cap Time:38 Min
4-12-2023 PAZARTESİ
Oly. Every 1:30 Min For 10:30 Min(7R) 3 Power Clean+3 Front Squat(Rpe4-6) -Then- Strength Every 2:45 Min For 13:45 Min(5R) 10 Floor Press(Rpe4-6) 10 Supinated Grip Strict Pull-Up 10 Dumbell Bent Over Rear Lateral Raises -Then- Every 1:30 Min 6 Min(4R) 8 Split Squat Hold With Dumbell Curl(R) 8 Split Squat Hold With Dumbell Curl(L)
3-12-2023 PAZAR
Conditions 5 Round Every 2 Min Max Cal Row Rest:2 Min Every 2 Min Max Cal Assault Bike Rest:2 Min
2-12-2023 CUMARTESİ
MetCon 5 Round For Time: 20 Dumbell Power Snatch (R1-L2) 15 Wall-Ball(9Kg-6Kg) 10 Burpee Box Jump Over(24”-20”)