1-06-2024 CUMARTESİ
Conditioning 35 Min Emom 10 Round 1.Every 3:30 Min 500 M Row 2.Every 3:30 Min 15 Burpee 25 Air Squat
31-5-2024 CUMA
Strength Every 2 Min For 10 Min(5R) 10 Back Squat(Rpe 4-6) -Then- Every 2:45 Min For 13:45 Min(5R) 10 Strict Barbell Press (Rpe4-6) 10 Hand Release Push-Ups 6 Split Squat With Dumbell Curl(R) 6 Split Squat With Dumbell Curl(L) -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 10 Toes-To-Bar 15 Sit-Up
30-5-2024 PERŞEMBE
Strength&Conditioning 18 Min Min Emom(6R) 1.Min: 4 Power Snatch(Rpe4-6) +30 Double-Unders Or 30 Single Jump Rope 2.Min 4 Overhead Squat +30 Double-Unders 3.Min:Rest -Then- Multi-Strength Every 3 Min For 12 Min(4R) 10 Inverted Ring Row 10 Tall Kneeling Ladmine Goblet Press 1 Min:Wall-Sit Hold
29-5-2024 ÇARŞAMBA
MetCon Every 4 Min For 20 Min (5R) 12 Cal Assault Bike 12 Step Kb Front Rack Walking Lunge(R1-L2) 12 Ring Dips Or Parallel Bar Dips -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 12 Leg Lift Over(R1-L2) 15 Hollow Rock 20 Sec:Hollow Hold
28-5-2024 SALI
MetCon Two Person Team For Time: 3000 M Row 75 Wall-Ball(9Kg-6Kg) 75 Pull-Up 2000 M Row 50 Wall-Ball 50 Pull-Up 1000 M Row 35 Wall-Ball 35 Pull-Up Cap Time:40 Min
27-5-2024 PAZARTESİ
Strength&Conditioning 18 Min Emom(6R) 1.Min: 5 Clean&Jerks (Rpe 4-6) 2.Min:10 Burpee Barbell Lateral Jump Over 3.Min: Rest -Then- Multi Strength Every 3 Min For 12 Min (4R) 10 Barbell Curl 10 Floor Barbell Trıceps Ext 15 Sec:Supinated Grip Chin-Up Hold 30 Sec:Half Push-Up Hold
26-5-2024 PAZAR
MetCon 6 Round For Time 20 Sit-Up 18 Hand Release Push-Ups 15 Medball Clean(9Kg-6Kg) 12 Toes-To-Bar
25-5-2024 CUMARTESİ
Strength Every 1:30 Min For 12 Min(8R) Back Squat 8-6-4-2-2-4-6-8 (%75-80-85–90) -Then- Every 1:30 Min For 12 Min(8R) Bench Press 8-6-4-2-2-4-6-8 (%75-80-85–90) -Then- Every 1:30 Min For 12 Min(8R) DeadLift 8-6-4-2-2-4-6-8 (%75-80-85–90)
24-5-2024 CUMA
MetCon 24 Min Emom(6R) 1.Min:12 Cal.Row 2.Min:12 Wall-Ball(9Kg-6Kg) 3.Min:12 Supinated Grip Strict Pull-Up 4.Min:Rest -Then- Isometric Strength Every 2:45 Min For 11 Min(4R) 1 Min:Plank 30 Sec: Long Lever Glute Bridge Hold
23-5-2024 PERŞEMBE
Oly. Every 1:30 Min For 10:30 Min(7R) 2 Squat Clean+2 Front Squat(Rpe4-6) -Then- Multi Strength Every 4 Min For 20 Min(5R) 10 Single Arm Landmine Row(R) 10 Single Arm Landmine Row(L) 10 Hollow Hold Single Arm Dumbell Floor Press(R) 10 Hollow Hold Single Arm Dumbell Floor Press(L) 10 Reverse Lunge With Jump Hıgh Knee(R) 15…