20-2-2024 SALI
MetCon Every 45 Sec for 15 Min(20R) 5 Air Squat 5 Push-Up 5 Squat Jump -Then- Strength Mobilty 4 Round 20 Sec:Superman Hold 20 Sec:Rest 20 Sec:Wall Slıde 20 Sec:Rest
19-2-2024 PAZARTESİ
MetCon For Time 100 Burpee -Then- Core Strength Every 3:30 Min For 14 Min (4R) 30 Sec:Hollow Hold 1 Min:Plank 1 Min:Wall-Sit Hold
18-2-2024 PAZAR
MetCon For Time 200 Air Squat 150 Push-Up 100 Sit-Ups
17-2-2024 CUMARTESİ
Conditioning 5 K Run
16-2-2024 CUMA
Mobility 4 Round 5 Incworm Push-Up 10 Squat Therapy 15 Wall-Slıde -Then- Isometric 3 Round 20 Sec High Plank Knee Up Hold(R) 20 Sec High Plank Knee Up Hold(L) 20 Sec Split Squat Hold(R) 20 Sec Split Squat Hold(L) -Then- MetCon 21-18-15-12-9-6-3 Burpee V-Up -Then- 4 Round 30 Sec:High Knee Run 30 Sec:Rest
15-2-2024 PERŞEMBE
Strength Every 3 Min For 15 Min(5R) 12 Bulgarian Split Squat(Rıght) 12 Bulgarian Split Squat(Left) 12 Single Leg Glute Bridge(R) 12 Single Leg Glute Bridge(L) -Then- Every 3 Min For 15 Min(5R) 15 HandRelease Push-Ups 20 Sec:Half Push-Up Hold 15 Air Squat 20 Sec:Jump Squat
14-2-2024 ÇARŞAMBA
MetCon 6 Round 1.Min:10 Strict Burpee 2.Min:15 Sit-Up 3.Min:16 Bird Dog(R1-L2) 4.Min:30 Mountain Clımber(R1-L2) 5.Min:Rest
13-2-2024 SALI
5 Round 30 Sec:Bear Crawl Shoulder Taps 15 Sec:Rest 30 Sec:Modifiye Tempo Push-Ups(5 Sec:Down-1 Sec:Up) 15 Sec:Rest 30 Sec:Alternatif Shoulder And Knee Taps 1 Min:Rest -Then- 5 Round 20 Sec:Jump Squat 25 Sec:Alternatif Front Lunge(R1-L2) 30 Sec:Free Squat Hold 1 Min:Rest
12-2-2024 PAZARTESİ
Home Workout MetCon EMOM 20 Minutes (:45 on; :15 off) Minute 1: Burpee Minute 2: Air Squat Minute 3: Push-Up to Elbow Plank Minute 4: Alternating Leg V-Ups(R1-L2) *Score = Total Reps.
11-2-2024 PAZAR
Every 1:30 Min For 9 Min(6R) 8 DeadLift(%75) -Then- Every 3:30 Min For 21 Min(6R) 12 Cal.Row 12 Double Dumbell Reverse Lunge(R1-L2) 12 Dumbell Deficit Push-Ups