31-1-2024 ÇARŞAMBA
Two Person Team MetCon 5 Round For Time: 50 Wall-Ball(9Kg-6Kg) 35 Kb Swing(24Kg-16Kg) 20 Box Jump Over(24”-20) Cap Time:37 Min
30-1-2024 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 4 Back Squat(%75) -Then- MetCon 18 Min Emom(6R) 1.Min:250 M Row 2.Min:10 Bench Press(Rpe4-6)+35 Double-Under Or 50 Slngel Jump Rope 3.Min: Rest -Then- Core &Isometric Strength 4 Round 1 Min:Plank 1 Min:Rest
29-1-2024 PAZARTESİ
Oly. Every 2 Min For 14 Min(7R) 4 Squat Clean(%70) -Then- Strength Every 2:30 Min For 12:30 Min5R) 5 Weight Supinated Grip Strict Pull-Up 5 Weight Paralel Bar Dips 10 Reverse Grip Bent Over Row -Then- Core Strength Every 2:15 Min For 9 Min(4R) 8 Strict Toes-To-Bar 20 Sec:Hollow Hold
28-1-2024 PAZAR
Strength&Conditioning 6 Round For Time: 10 Sumo DeadLift Hıgh Pull(40Kg-30Kg) 10 Bench Inclıne Push-Up 10 Front Squat(40Kg-30Kg) 10 İnverted Ring Row Cap Time:30 Min
27-1-2024 CUMARTESİ
MetCon 24 Min Emom(6R) 1.Min:50 Dıouble-Unders Or 100 Single Jump Rope 2.Min:15 Kb Swing(24Kg-16Kg) 3.Min:12 Cal.Assault Bike 4.Min:Rest -Then- Core Strength Every 3:30 Min For 14 Min(4R) 20 Alternatif V-Up(R1-L2) 30 Sec:Hollow Hold 1 Min:Plank
26-1-2024 CUMA
Multi-Strength Every 3:30 Min For 17:30 Min(5R) 8 Behind Neck Barbell Bulgarian Split Squat(R) 8 Behind Neck Barbell Bulgarian Split Squat(L) 8 Single Arm Kb Row(R) 8 Single Arm Kb Row(L) -Then- Every 3:30 Min For 17:30 Min(5R) 8 Kb Single Leg RDL(R) 8 Kb Single Leg RDL(L) 6 Bench Press(%75) 12 Kb Deficit Push-Up
25-1-2024 PERŞEMBE
Strength&Conditioning 37:30 Min Emom(5R) 1.Round Every 3:45 Min For 500 M Row 2.Round Every 3:45 Min For 21 Pull-Up 15 Wall-Ball(9Kg-6Kg)
24-1-2023 ÇARŞAMBA
Barbell Conditioning Two Person Team 2 Round 10 Min Amrap 10 Hang Power Clean(50Kg-35Kg) 10 Front Squat 10 Push-Press Rest:5 Min -Inmediatly After- 10 Min Amrap 100 Burpee Lateral Jump Over
23-1-2024 SALI
Multi-Strength Every 4 Min For 24 Min (6R) 12 Step Double Kb Front Rack Walking Lunge (R1-L2) 12 Kb Floor Press 12 Bent Over Kb Row -Then- Gymnastic &Core Strength For Time: 21-18-15-12-9-6-3 Toes-To-Bar Hollow Rock Cap Time:12 Min
22-1-2024 PAZARTESİ
Strength Every 1:30 Min For 9 Min(6R) 2 Front Squat(%80) -Then- MetCon For Time: 21-18-15-12-9-6-3 C2Bar Pull-Up Thruster(40Kg-25Kg) Cap Time:25 Min