8-9-2023 CUMA
Two Person Team MetCon 100-75-50 Dumbell Power Snatch(R1-L2) 100-75-50 Box Jump Over(24”-20”) 100-75-50 Strict Burpee Cap Time:38 Min
7-9-2023 PERŞEMBE
Strength Every 2 Min For 12 Min(6R) 5 Front Squat (Rpe 6-8) -Then- Gymnastic 15 Min Emom(5R) 1.Min:5 Bar Muscle-Up+ 5 Strict Handstand Push-Up 2.Min:200 M Run 3.Min:Rest “Gymnastic Scaling” 5 C2Bar Pull-Up+3 Wall-Clımber -Then- Core Strength 4 Round 30 Sec Hollow Hold 1 Min:Rest
6-9-2023 ÇARŞAMBA
Two Person Team For Time: 200 Cal.Assault Bike 200 Kb Swing(24Kg-16Kg) 200 Burpee Cap Time:45 Min
5-9-2023 SALI
Strength Every 2 Min For 12 Min(6R) 5 Back Squat (Rpe 6-8) -Then- Every 1:45 Min For 8:45 Min(5R) 10 Bench Press(Rpe 4-6) -Then- Every 3 Min For 15 Min(5R) 10 Bench Support Single Arm Dumbell Row(R) 10 Bench Support Single Arm Dumbell Row(L) 8 Strict Pull-Up 20 Sec:Copenhagen Plank(R) 20 Sec:Copenhagen Plank(L)
4-9-2023 PAZARTESİ
Metcon 5 Round 1.Every 3 Min For 500 M Row 2.Every 3 Min For 30 Wall-Ball(9Kg-6Kg) 3.Every 3 Min For 200 M Run
3-9-2023 PAZAR
Metcon 6 Round For Time: 20 Dumbell Power Snatch(R1-L2) 10 Step Dumbell Overhead Walking Lunge(R) 10 Step Dumbell Overhead Walking Lınge(L) 10 Toes-To-Bar
2-9-2023 CUMARTESİ
MetCon 5 Round For Time: 400 M Run 100 Double-Unders Or 100 Singel Jump Rope 30 Wall-Ball(9Kg-6Kg)
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)