22-5-2024 ÇARŞAMBA
Conditioning 5 Round For Time: 1 Min:Max Cal Assault Bike 1 Min:Rest 1 Min:Max Burpee 1 Min:Rest 1 Min: Max Air Squat 1 Min:Rest
21-5-2024 SALI
Strength Every 1:30 Min For 9 Min(6R) 3 Back Squat(Rpe7-8) -Then- MetCon 24 Min Emom(6R) 1.Min:21 Push-Ups 2.Min:15 Pull-Up 3.Min: 9 Dead Lift(Rpe 6-7) 4.Min:Rest
20-5-2024 PAZARTESİ
Two Persom Team MetCon 5 Round For Time: 50 Dumbell Power Snatch(R1-L2) 30 Box Jump Over(R1-L2) 50 Wall-Ball(9Kg-6Kg) Cap Time:37 Min
19-5-2024 PAZAR
Strength Every 1:30 Min For 9 Mim(6R) 8 DeadLift(Rpe4-6) -Then- Every 3:30 Min For 21 Min(6R) 10 Barbell Push-Press(Rpe 4-6) 10 Dumbell Front Rack Squat(Rpe 4–6) 10 Bent Over Barbell Row(Rpe 4-6)
18-5-2024 CUMARTESİ
MetCon 30 Min Emom(6R) 1.Min:12/10 Cal Assault Bike 2.Min:12/15 Burpee 3 Min:15 Toes-To-Bar 4.Min:20 Sit-Up 5.Min:Rest
17-5-2024 CUMA
Strength&Conditioning 24 Min Emom(6R) 1.Min:12 Cal.Row 2.Min:10 Bench Press(Rpe4-6) 3.Min: 20 M Dumbell Walking Lunge(R1-L2) 4.Mİn:Rest -Then- Every 2:30 Min For 10 Min(4R) 10 Bird Dog Dumbell Row(R) 10 Bird Dog Dumbell Row(L) 20 Sec:Bird Dog Hold (R) 20 Sec:Bird Dog Hold(L)
16-5-2024 PERŞEMBE
Strength&Conditioning Every 2:15 Min For 15:45 Min(7R) 3 Squat Snatch(Rpe4-6) 5 Bar Muscle-Ups Or 5 C2 Bar Pull-Up + 5 Push-Ups -Then- 10 Min Emom 2 Front Squat (Rpe 6-7) -Then- Core Strength 4 Round 30 Sec:Ring Mountain Clımber 45 Sec:Rest 30 Sec:Hollow Hold 45 Sec:Rest
15-5-2024 ÇARŞAMBA
MetCon 24 Min Emom(6R) 1.Min:7 Cal Assault Bike+10 Kb Swing(24Kg-16Kg) 2.Min:Rest 3.Min:20 Wall-Ball(9Kg-6Kg) 4.Min:Rest -Then- Core Strength Every 3 Min For 12 Min (4R) 20 Alternatif V-Up(R1-L2) 30 Sec:Side Plank(R) 30 Sec:Side Plank(L)
14-5-2024 SALI
Oly 10 Min Emom 3 Power Clean(Rpe 4-6) -Then- 10 Min Emom 3 Back Squat(Rpe 4-6) -Then- Gymnastic Strength 12 Min Emom(6R) Odd:5 Weight Strict Pull-Up Even:5 Weight Paralel Bar Dips
13-5-2024 PAZARTESİ
MetCon Two Person Team 4 Round For Time: 50 Cal.Row 40 Cal. Assault Bike 30 Dumbelll Thruster 20 Burpee Cap Time:40 Min