13-5-2023 CUMA
Strength&Conditioning 32 Min Emom(8R) 1.Min:10 Wall-Ball(9Kg-6Kg)+10 C2Bar Pull-Up 2.Min: Rest 3.Min:16 Step Double Dumbell Farmer Caary Walking Lunge(R1-L2) 4.Min:Rest
11-5-2023 PERŞEMBE
Oly. Every 1:30 Min For 10:30 Min(7R) 3 Squat Snatch(%65-%60) -Then- Multi-Strength Every 3:30 Min For 17:30 Min(5R) 10 Barbell Floor Press 30 /20 Sec:Half Push-Up Hold 10 Bent Over Barbell Reverse Grip Row 15 Sec:Pull-Up Bar Hanging L-Sit Hold
10-5-2023 ÇARŞAMBA
Conditiong 6 Round 2 Min:Cal.Row(Sustainable Pace) 2 Min:Rest 2 Min:Cal.Assault Bike(Sustainable Pace) 2 Min:Rest
9-5-2023 SALI
MetCon 21 Min Emom(7R) 1.Min:5 Back Squat(%70)+12 Jumping Lunge(R-L2) 2.Min:12 Kb Swing(24Kg-16Kg)+12 HandRelease Push-Ups 3.Min:Rest -Then- Core Strength 5 Round 30 Sec:Kb Russian Twist(R1-L2) 30 Sec:Rest 30 Sec:Hollow Rock 1 Min:Rest
8-5-2023 PAZARTESİ
Oly. 10 Min Emom 2 Squat Clean(%65) -Then- MetCon 5 Round 30 Sec:Max Thruster(40Kg-20Kg) 30 Sec:Rest 30 Sec:Max Toes-To-Bar 1:30 Min :Rest -Then- Core Strength 4 Round 1 Min:Plank 1 Min:Rest
7-6-2023 PAZAR
MetCon 5 Round For Time: 100 M Shutte Run(10M Run-10 M Run) 20 Dumbell Power Snatches(R1-L2) 15 Pull-Up
6-6-2023 CUMARTESİ
Strength&Conditiıning 5 Round 5 Min Amrap 4 Hang Power Clean(60Kg-40Kg) 6 Box Jump(24”-20”) 8 Wall-Ball(9Kg-6Kg) Rest:2.5 Min
5-5-2023 CUMA
Oly. 10 Min Emom 2 Squat Snatch(%60) -Then- MetCon 10 Round For Time 5 Overhead Squat(40Kg-30Kg) 6 Bar Facing Burpee 7 Toes To Bar Cap Time:24 Min
4-5-2023 PERŞEMBE
Conditioning 36 Min EMOM(6R) 1.Min:250 M Row 2.Min:75 Double-Under Or 75 Single 3.Min:15 Paralel Bar Dips 4.Min:25 Air Squat 5.Min:15 Burpee 6.Min:Rest
3-5-2023 ÇARŞAMBA
MetCon Two Person Team 75-50-35-20 Dedlift(90Kg-60Kg Pull-Up Wall-Ball(9Kg-6Kg) Cap Time:32 Min