31-12-2024 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 5 Back Squat(Rpe 6-7) -Then- Every 1:30 Min For 10:30 Min(7R) 5 Bench Press(Rpe 6-7) -Then- MetCon Every 2:15 Min For 15:45 1Min(7R) 6 Supinated Grip Strict Pull-Up 10 Push-Up 14 Air Squat
30-12-2024 PAZARTESİ
Two Person Team Conditioning 5 Round For Time: 30 Cal Row 30 Cal Assault Bike 30 Burpee 30 Wall-Ball(9Kg-6Kg) Cap Time:40 Min
29-12-2024 PAZAR
Strength Every 2 Min For 12 Min(6R) 10 Deadlift (Rpe 4-6) -Then- Every 2 Min For 12 Min(6R) 10 Front Squat (Rpe 4-6) -Then- Every 2 Min For 12 Min(6R) 10 Push-Press(Rpe 4-6)
28-12-2024 CUMARTESİ
MetCon 30 Min Emom(6R) 1.Min:12 Cal Row 2.Min:50 Double-Under Or 75 Single Jump Rope 3.Min:12 Toes-To-Bar 4.Min:12 No Jump Burpee 5.Min:Rest
27-12-2024 CUMA
Strength&Conditioning 24 Min Emom (6R) 1.Min:10 Tall Kneeling Arnold Press(Rpe4-6) 2.Min:10 Reverse Grip Strict Chin-Up 3.Min:10 Double Kb Front Rack Squat 4.Min:Rest -Then- Core Strength Every 3 Min For 12 Min(4R) 10 V-Up 10 Hollow Rock 20 Sec:Hollow Hold
26-12-2024 PERŞEMBE
Oly 10 Min Emom 2 Squat Clean(Rpe4-6) -Then- Strength Every 2:30 Min For 12:30 Min(5R) 7 Barbel Behind Neck Bulgarian Split Squat(R) 7 Barbel Behind Neck Bulgarian Split Squat(L) -Then- Every 2:30 Min For 12:30 Min(5R) 8 Bench Support Single Arm Dumbell Row(R) 8 Bench Support Single Arm Dumbel Row(L) 9 Hollow Hold/Single Arm Dumbell…
25-12-2024 ÇARŞAMBA
Two Person Team For Time: 200 Cal Row 300 Wall-Ball(9Kg-6Kg) Cap Time:40 Min
24-12-2024 SALI
Strength&Conditioning For Time: 50 Back Squat No Rack(50 Kg-30Kg) 50 Pull-Up 50 Dumbbell Shoulder to Overhead(Rpe4-6) 50 Burpee Barbell Lateral Jump 25 Back Squat(50Kg-30Kg) 25 Pull-Up 25 Dumbbell Shoulder to Overhead(Rpe4-6) 25 Burpee Barbell Lateral Jump Cap Time:40 Min
23-12-2024 PAZARTESİ
Oly 10 Min Emom 2 Squat Snatch(Rpe4-6) -Then- Multi-Strength Every 3 Min For 15 Min(5R) 10 Tall Kneeling Landmine Goblet Press 12 Hand-Release Push-Ups 10 Split Squat Hold Rear Deltoid Raises With Resistance Band(R) 10 Split Squat Hold Rear Deltoid Raises With Resistance Band(L) -Then- Isometric Strength 4 Round 20 Sec:Elbow Star Plank(R) 20 Sec:Rest…
22-12-2024 PAZAR
MetCon For Time: 3-6-9-12-15-18-21 Hang Clean&Jerks(40Kg-30Kg) Fromt Squat(40Kg-30Kg) Toes-To-Bar Box Jump(24”-20”)