16-2-2023 PERŞEMBE
Conditioning Every 4 Min For 20 Min (5R) 25-20 Cal.Assault Bike İnmedialty After Every 4 Min For 20 Min (5R) 30-25 Cal.Row
15-2-2023 ÇARŞAMBA
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat (%75) -Then- Every 1:30 Min For 9 Min(6R) 5 DeadLift(%75) -Then- Every 2:45 Min For 13:45 Min (5R) 12 Barbell Floor Press 12 Diamond Push-Ups 12 Barbell Curl
14-2-2023 SALI
Multi-Strength Every 3:30 Min For 17:30 Min((5R) 20 M Farmer Caary Walking Lunge(R1-L2) 15 Sec:Split Squat Hold(R) 15 Sec:Split Squat Hold(L) 20 Jumping Lunge (R1-L2) -Then- Every 2:30 Min For 12:30 Min(5R) 4 Ring Muscle-Up Or Bar Muscle Up 8 Tall Kneeling Dumbell Arnold Press 12 Bent Over Dumbbell Row ”Scaling” 5 C2Bar Pull-Up +…
13-2-2023 PAZARTESİ
Metcon 5 Round 5 Min Amrap 5 Power Clean(50Kg-35Kg) 5 Front Squat(50Kg-35Kg) 5 Barbell Burpee Lateral Jump Rest:2,5 Min -Then- Isometric Strength 4 Round 30 Sec:Elbow Star Plank 30 Sec:Rest 30 Sec:Elbow Star Plank 30 Sec:Rest
12-2-2023 PAZAR
Metcon 6 Round For Time 10 Power Clean(60Kg-45Kg) 15 Box Jumps(24”-20”) 20 Wall-Ball(9Kg-6Kg)
11-2-2023 CUMARTESİ
MetCon 30 Min Emom 1.Min:75 D.U Or 75 Singel Jump Rope 2.Min:15 Cal.Row 3.Min:Rest
10-2-2023 CUMA
Two Person Team Metcon 5 Round 6 Min Amrap 4 Wall-Walks 8 Devil Press(R1-L2) 12 Cal.Assault Bike Rest:2 Min
9-2-2023 PERŞEMBE
Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(%75) -Then- Every 1:30 Min For 10:30 Min (7R) 5 Strict Barbell Shoulder Press -Then- Every 1:30 Min For 10:30 Min(7R) 3 Weight Pull-Up -Then- Isometric Core Strength 4 Round 30 Sec:Hollow Hold 1 Min:Rest
8-2-2023 ÇARŞAMBA
MetCon 5 Round Station 1 Every 4 Min For 15 Cal.Row 12 Burpee Lateral Jump Row 8 Toes-To-Bar Station 2 Every 4 Min For 15 Wall-Ball(9Kg-6Kg) 12 Kb Swings(24Kg-16Kg) 8 Single Arm Kb Suitcase Split Squat (R) 8 Singel Arm Kb Suitcase Split Squat (L)
6-2-2023 PAZARTESİ
PAZARTESİ Strength&Conditionig 21 Min Emom(7R) 1.Min:3 Squat Clean(%70) 2.Min:3 Ring Muscle Up+2 Wall-Walks 3.Min:Rest Scale:5 C2Bar+2 Wall-Walks -Then- Isometric Strength 4 Round 20 Sec:Single Leg Elbow Plank(R) 20 Sec:Single Leg Elbow Plank(L) 20 Sec:Single Arm Hıgh Plank(R) 20Sec:Single Arm Hıgh Plank(L) 40 Sec:Rest