28-3-2023 SALI
MetCon Two Person Team 200 Kb Swing(24Kg-16Kg) 200 Wall- Ball(9Kg-6Kg) 150 KB Goblet Reverse Lunge(R1-L2) 150 Senkronize Alternatif V-Up(R1-L2) Cap Time:40 Min
27-3-2023 PAZARTESİ
Strength&Conditioning Every 1:30 Min For 9 Min (6R) 10 Thruster (40Kg-25Kg) -Then- Conditioning Burpee Challange 4 Min Amrap Rest:4 Min 3 Min Amrap Rest:3 Min 2 Min Amrap Rest:2 Min 1 Min Amrap -Then- Isometric Strength Every 3 Min For 12 Min(4R) 20 Sec:Supinated Grip Chın-Ups Hold 30 Sec:Hollow Hold 1 Min:Wall Sit Hold
26-3-2023 PAZAR
Strength&Conditioning 24 Min Emom(8R) 1.Min:5 Front Squat(%75) No Rack 2.Min:15 Kb Swing(24Kg-16Kg) 3.Min:Rest -Then- Isometric Strength 4 Round 20 Sec:Single Arm Plank(R₺ 20 Sec:Singel Arm Plank (L) 40 Sec:Rest
25-3-2023 CUMARTESİ
MetCon 20 Min Emom(5R) 1.Min:15 Cal.Row 2.Min:15 HandRelease Push-Ups 3.Min:30 Jumping Lunge (R1-L2) 4.Min:Rest -Then- Core Strength 12 Min Emom(4R) 1.Min:Plank 2.Min:30 Sec Hollow Hold 3.Min:Rest
24-3-2023 CUMA
MetCon Two Person Team 70-60-50-40-30-20 Wall-Ball(9Kg-6Kg) Burpee -İnmediaty After- 100 Senkronize Sit-Up Cap Time:40 Min
23-3-2023 PERŞEMBE
Conditioning 35 Min Emom(7R) 1.Min.12 Dumbell Power Snatch(R1-L2) 2.Min:15 Toes-To-Bar 3.Min:50 Double-Under Or 75 Singel Jump Rope 4.Min:30 Sec:Dumbell Goblet Squat 5.Min:Rest
22-3-2023 ÇARŞAMBA
Two Person Team Conditiınig 200 Cal.Row 200 Cal.Assault Bike Cap Time:40 Min
21-3-2023 SALI
Strength &Conditioning 12 Min Emom Odd:5 Clean&Jerks(%60)+5 Burpee Barbell Lateral Jump Over Even:Rest -Then- Every 2 Min For 12 Min (6R) 3 Back Squat(%75-%80) -Then- 10 Min Emom Odd: 8 Tall Kneelig Ladmine Press(R)+ 8 Tall Kneelig Ladmine Press(L) Even:Rest
20-3-2023 PAZARTESİ
Multi-Strength 12 Min Emom(6R) Odd:10 Bench Press +10 Bent Over Dumb Row Even:Rest -Then- Every 4 Min For 20 Min (5R) 8 Double Dumbell Bulgarian Split Squat(R) 8 Double Dumbell Bulgarian Split Squat(L) 30 Sec: Free Squat Hold 8 Supinated Grip Strict Pull-Up 30 Sec:Dumbell Hollow Hold
19-3-2023 PAZAR
MetCon 35 Min Emom(7R) 1.Min:12 Double Dumbell Clean&Jerks 2.Min:12 Double Dumbell Front Squat 3.Min:15 Toes-To – Bar 4.Min:Plank 5.Min:Rest