21-11-2024 PERŞEMBE
Strength&Conditioning For Time 75 Wall-Ball(9Kg-6Kg) -İnmediatly After- 10 Round 5 Power Snatch(50Kg-30Kg) 8 Burpee Barbell Lateral Jump Over -Cast Out- 50 Wall-Ball(9Kg-6Kg) Time Cap:34 Min
20-11-2024 ÇARŞAMBA
MetCon 30 Min Emom(5R) 1.Every 3 Min For 20 Cal Assault Bike 2.Every 3 Min For 20 M Dumbell Farmers Caary Walking Lunge(R1-L2)(10 M-10 M) 20 M Single Arm Dumbbell Overhead WallkR) 20 M Single Arm Dumbbell Overhead Wallk(L)
19-11-2024 SALI
Strength&Conditioning 28 Min Emom(7R) 1.Min:5 Deadlift(Rpe 7-8) +10 Medball Clean 2.Min:Rest 3.Min:10 C2 Bar Pull-Up+15 Push-Up 4.Min:Rest -Then- Core & Isometric Strength Every 2:30 Min For 10 Min(4R) 30 Sec:Hollow Hold 20 Sec:Elbow Star Plank(R) 20 Sec:Elbow Star Plank(L)
18-11-2024 PAZARTESİ
MetCon Strength&Conditioning Two Person Team 50-40-30-20 Cal Row 10-15-20-25 Burpee Box Jump Over(24”-20”) 50-40-30-20 Dumbell Power Snatch(R1-L2) 10-15-20-25 Burpee Box Jump Over Cap Time:40 Min
15-11-2024 CUMA
Strength&Conditioning Every 2:15 Min For 11:15 Min(5R) 5 Single Arm Kb Front Rack Squat(R) 5 Single Arm Kb Front Rack Squat(L) 10 Box Jump(24”-20”) -Then- Every 4:30 Min For 22:30 Min(5R) 8 Single Arm KB Split Squat(R) 8 Single Arm KB Split Squat(L) 10 Toes-To-Bar 12 KB Swing(24Kg-16Kg) 15 Hand -Release Push-Ups
14-11-2024 PERŞEMBE
Strength&Conditioning 24 Min Emom(8R) 1.Miin:5 Deadlift (Rpe7-8)+10 Wall-Ball(9Kg-6Kg) 2.Min:12 Burpee Barbell Lateral Jump Over 3.Min:Rest -Then- Core Strength Every 3:30 Min For 14 Min(4R) 30 Sec:Alternating V-Up 20 Sec:Hollow Hold 1 Min:Plank
13-11-2024 ÇARŞAMBA
Strength Every 2 Min For 16 Min(8R) Back Squat 12-10-8-6-6-8-10-12(%65-70-75-80) -Then- Every 2 Min For 10 Min(5R) 10 Z Press 10 Bent Over KB Row -Then- Every 2:15 Min For 9 Min(4R) 6 Single Leg Barbell Curl(R) 6 Single Leg Barbel Curl(L) 20 Push-Ups
12-11-2024 SALI
Two Person Team 4 Round 1.Partner DaedLift Hold(60Kg-30Kg) 2.Partner 500 M Row -Immediately After- 4 Round 1.Partner Barbell Shoulder The Overhead Hold(30Kg-15Kg) 2.Partner 20 Cal Assault Bike “Partenerlerden biri halteri bıraktığı zaman diğer partnerde hareketi bırakıcak “ Cap Time:40 Min
11-11-2024 PAZARTESİ
Oly 10 Min Emom 2 Clean&Jerks+2 Front Squat (Rpe4-6) -Then- MetCon 26:15 Min Emom(5R) 1.Every 1:45 Min For 15 Burpee 2.Every 1:45 Min For 20 Pull-Up 3.Every 1:45 Min 30 Air Squat
10-11-2024 PAZAR
MetCon 8 Round For Time: 21 KB Swing(24Kg-16Kg) 18 Box Jump(24”-20”) 15 Hand-Release Push-Ups