2-5-2023 SALI
Strength&Conditioning 21 Min Emom(7R) 1.Min:8 Bench Press(%60)+12 Double Dumbell Reverse Lunge(R1-L2) 2.Min:10 Cal.Assault Bike 3.Min:Rest -Then- Core Strength Every 2:15 Min For 11:15 Min(5R) 15 Hollow Rock 12 V-Up 10 Sec:Hollow Hold
1-5-2023 PAZARTESİ
Strength&Conditioning Every 7 Min For 35 Min(5R) 400 M Row 15 Kb Swing(24Kg-16Kg) 12 Front Squat(50Kg-40Kg) 9 Burpee Barbell Lateral Jump Over
30-4-2023 PAZAR
Strength&Conditioning Every 3:30 Min For 17:30 Min(5R) 20 M Double Farmery Caary Walking Lunge(R1-L2) 15 Bench Press(%55-%50) -Then- Core Strength Every 4 Min For 16 Min(4R) 30 Sec:Hollow Hold 1 Min:Plank 1 Min:Wall-Sit Hold
29-4-2023 CUMARTESİ
Conditioning 32 Min Emom(8R) 1.Min:10 Cal.Assault Bike 2.Min:100 M Shuffle Run (10 M -10 M) 3.Min:12 Burpee 4.Min:Rest
28-4-2023 CUMA
Strength Every 2 Min For 16 Min(8R) Back Squat 7-5-3-1-1-3-5-7(%65-70-75-80) -Then- Multi Strength Every 4:30 Min For 22:30 (5R) 10 Hollow Body Simgle Arm Dumbell Floor Press(R) 10 Hollow Body Simgle Arm Dumbell Floor Press(L) 30 Sec:Ring Dips Hold Or Half Push-Up Hold 10 Hıgh Plank Bench Support Singel Arm Dumbell Row(R) 10 Hıgh Plank…
27-4-2023 PERŞEMBE
MetCon 32 Min Emom(8R) 1.Min:15 Cal Row 2.Min:12 Wall-Ball(9Kg-6Kg) 3.Min:75 Double-Unders Or 75 Single Jump Rope 4.Min:Rest
26-4-2023 ÇARŞAMBA
Strength 12 Min Emom(6R) Odd:5 Bench Press(%75)+ 12 Bent Over Alternatif Dumbell Row(R1-L2) Even:Rest -Then- Every 4 Min For 20 Min (5R) 8 Barbell Behind Neck Bulgarian Split Squat(R) 8 Barbell Behind Neck Bulgarian Split Squat(L) 12 Singel Leg Dumbell Glute Bridge(R) 12 Singel Leg Dumbell Glute Bridge(L) 8 Single Leg Dumbell Hammer Curl(R) 8…
25-4-2023 SALI
MetCon 24 Min Emom(6R) 1.Min:10 Cal Assault Bike 2.Min:8 Burpee Box Jump Over(24”-20”) 3.Min:12 Kb Swing(24Kg-16Kg) 4.Min:Rest -Then- Core Strength Every 3 Min For 12 Min(4R) 30 Sec:Hollow Hold 1 Min:Plank
24-4-2023 PAZARTESİ
Strength Every 2 Min For 16 Min(8R) Front Squat 7-5-3-1-1-3-5-7(%65-70-75-80) -Then- Strength@Conditioning 3 Rounds 12 Deadlift (80Kg-60Kg) 4 Bar Muscle -Up Or Strict Pull-Up Rest/Work 1/1 3 Rounds 8 Deadlift (90Kg-70Kg) 6 Bar Muscle-Uo Or Strict Pull-Up Rest/Work 1/1 3 Rounds 4 Deadlift (100Kg-80Kg) 8 Bar Muscle-Up Or Strict Pull-Up
19-4-2023 ÇARŞAMBA
MetCon 30 Min Emom(6R) 1.Min:10 Cal.Assault Bike 2.Min:20 Air Squat 3.Min:10 Bench Press(%60) 4.Min:20-15 Push-Ups 5.Min:Rest