10-7-2024 ÇARŞAMBA
Oly 10 Min Emom 3 Clean&Jerks(Rpe4-6) -Then- Strength Every 1:15 Min For 7:30 Min(6R) 3 Front Squat(%75) -Then- Core Strength Every 3 Min For 12 Min (4R) 9 Barbell Turkish Sit-Up 15 Sec:Supinated Grip Chin-Up Hold 21 Sit-Up
9-7-2024 SALI
MetCon 30 Min Emom(6R) 1.Min:15/12 Cal Row 2.Min 15 Sec:Ring Hugh Plank Knee-Up Hokd(R)+ 15 Sec:Ring Hugh Plank Knee-Up Hokd(L) 3.Min:16 Dumbed Power Snatch(R1-L2) 4.Min: 15 Toes-To Bar 5.Min:Rest
8-7-2024 PAZARTESİ
Strength Every 1:15 Min For 7:30 Min(6R) 3 Back Squat(%75) -Then- Every 1::15 Min For 7:30 Min(6R) 12 Floor Press(Rpe4-6) -Then- MetCon For time: 40-30-20-10 Medball Clean(9Kg-6Kg) 120-90-60-30 Double-unders Or Single Jump Rope 30-20-10-5 No Jump Strict Burpee Cap Time:20 Min
6-7-2024 CUMARTESİ
Conditioning 5 Round (40 Min Every 4 Min For 600 M Run Every 4 Min For 500 M Row
5-7-2024 CUMA
Strength@Conditioning 15 Min Emom(5R) 1.Min:12 /10 Cal Assault Bike 2.Min:20 Step Dumbell Farmers Carry Walking Lunge(R1-L2) 3.Mim:Rest -Then- Gymnastics Strength 16 Min Emom (8R) Odd:10/8 Pull-Up+15/12 Push-Ups Even:Rest
4-7-2024 PERŞEMBE
MetCon Two Person Team Buy-In 8 Round 20 Dead Lift(80Kg-50Kg) 30 Wall-Ball(9KG-6Kg) Buy-Out 100 Burpee Barbell Lateral Jump Over Cap Timr:32 Min
3-7-2024 ÇARŞAMBA
Strength Every 2 Min For 16 Min (8R) 8-6-4-2-2-4-6-8 (%70-75-80-85) Front Squat -Then- Every 2:15 Min For 11:15 Min(5R) 10 Strict Barbell Press(Rpe 4-6) 10 Reverse Grip Bent Over Barbell Row -Then- Core Strength Every 3 Min For 12 Min(4R) 10 Barbell Turkish Sit-Up 10 Toes-To-Bar 20 Sec:Hollow Hold
2-7-2025 SALI
MetCon Two Persom Team 300 Air Squat 200 Cal Row 100 Burpee Cap Time:38 Min