9-10-2023 PAZARTESİ
Two Person Team MetCon 40 Min Amrap 40 Cal.Row 30 Dumbell Power Snatch(R1-L2) 20 Burpee Lateral Jump Row
8-10-2023 PAZAR
Strength Every 1:30 Min 9 Min(6R) 5 Power Clean(Rpe 6-8) -Then- Every 1:30 Min For 9 Min(6R) 5 Push Press(Rpe 6-8) -Then- MetcCon For Time: 21-18-15-12-9-6 Handrelease Push-Ups 42 -36-30-24-18-12 Air Squat
7-10-2023 CUMARTESİ
MetCon 6 Round For Time 400 M Run 15 Wall-Ball(9Kg-6Kg) 12 Pull-Up
6-10-2023 CUMA
MetCon 32 Min Emom(8R) 1.Min:15/12 Cal.Row 2 Min:75 Double-Under Or 100 Single Jump Rope 3.Min:12/10 Strict Burpee 4.Min:Rest
5-10-2023 PERŞEMBE
Strength&Conditioning 30 Min Emom(6R) 1.Min: 10 Overhead Squat(Rpe4-6) 2.Min:10 Strict Dumbell Press 3.Min:10 Reverse Grip Bent Over Barbell Row 4.Min:10 Toes-To-Bar +20 Sec Hollow Hold 5.Min:Rest
4-10-2023 ÇARŞAMBA
ÇARŞAMBA Strength&Conditioning Every 3 Min For 18 Min(6R) 5 Squat Clean(Rpe 4-6)+12 C2Bar Pull-Up -Then- Every 3 Min For 15 Min(5R) 10 Split Squat Hold Ladmine Press(R) 10 Split Squat Hold Ladmine Press(L) 10 Ladmine Oblique Twist(R1-L2)
3-10-2023 SALI
Conditioning 5 Round Every 3 Min For 20 Cal.Row remaining time: Max Burpee Rest:1,5 Min Every 3 Min For 18 Cal.Assault Bike remaining time:Max Air Squat Rest:1,5 Min
2-10-2023 PAZARTESİ
Oly. 10 Min Emom 1 Squat Snatch (Rpe 4-6) -Then- 7 Min Emom 3 Back Squat(Rpe 4-6) -Then- 7 Min Emom 1 Strict Shoulder Press+3 Push Press(Work Up To Heavy) -Then- Gymnastic Strength 10 Min Emom(5R) Odd::8 Supinated Grip Strict Pull-Up Even:30 Sec:Bottom Push-Up Hold
1-10-2023 PAZAR
Conditioning 5 Round 1 Min:Max Reps Dumbell Power Snatch(R1-L2) 1 Min:Rest 1 Min:Max Cal.Assault Bike 1 Min:Rest 1 Min:Wall-Sit Hold 1 Min:Rest
30-9-2023 CUMARTESİ
Strength Every 3 Min For 15 Min(5R) 10 Barbell Behind Neck Barbell Reverse Lunge(R1-L2) 10 Strict Dumbell Shoulder Press 10 Bent Over Dumbell Row -Then- Every 2:30 Min 12:30 (5R) 6 Single Leg Dumbell Curl(R) 6 Singel Leg Dumbell Curl(L) 15 Paralel Bar Dips