1-9-2024 PAZAR
MetCon 35 Min Emom(5R) 1.Every 3:30 Min 250 M Row 15 Burpee 2.Every 3:30 Min 12 Cal Assault Bike 30 Air Squat
31-8-2024 CUMARTESİ
MetCon 27 Min Emom (6R) 1.Every 1:30 Min 25 Wall-Ball(9Kg-6Kg) 2.Every 1:30 Min 21 Double Under Or 40 Single Jump Rope 15 HandRelease Push-Ups 9 Deadlift(Rpe6-7) 3.Every 1:30 Min Rest
30-8-2024 CUMA
MetCon 5 Round For Time 400 M Run 30 Step Walking Lunge(R1-L2) 20 Pull-Up
29-8-2024 PERŞEMBE
Oly. 10 Min Emom 3 Squat Snatch(Rpe4-6) -Then- Strength Every 2 Min For 12 Min(6R) 12-10-8-6-4-2 Back Squat(%60-65-70-75-80-85) -Then- Every 2:15 Min 11:15 Min(5R) 10 Tall Kneeling Landmine Goblet Press 10 Parallel Bar Dips
28-8-2024 ÇARŞAMBA
Two Person Team Conditioning 5 Round Total Reps 6 Min Amrap 20 Cal.Assault Bike 20 Burpee Box Jump Over(24”-20”) Rest:3 Min
27-8-2024 SALI
MetCon 24 Min Emom(6R) 1.Min:15 Cal.Rıw 2.Min:10 Dumbell Thrusters (Rpe4-6) 3.Min:10 C2Bar Pull-Up 4.Min:Rest -Then- Isometric Strength Every 2::45 Min For 10 Min(4R) 1 Min:Wall-Sit Hold 20 Sec:Superman Hold 20 Sec:Hollow Hold
26-8-2024 PAZARTESİ
Oly 12 Min Emom 3 Power Clean(%70) -Then- Strength Every 2 Min For 12 Min(6R) 12-10-8-6-4-2 Front Squat(%60-65-70-75-80-85) -Then- Every 2:45 Min For 13:45 Min(5R) 8 Bent Over Reverse Grip Barbell Row 12 Toes-To-Bar 15 Hand Release Push-Ups
25-8-2024 PAZAR
MetCon For Time 50-40-30-20-10 Wall-Ball(9Kg-6Kg) 35-30-25-20-15 Burpee 30-20-15-10-5 Sit-Up
24-8-2024 CUMARTESİ
Conditioning 24 Min Emom 1.Min:15 Cal Row 2.Min:10 Cal Assault Bike 3.Min:75 Double-Unders Or Singel Jump Rope 4.Min:Rest -Then- Isometric Strength 4 Rıound 15 Sec:Ring Single Leg Knee-Up Hold(R) 15 Sec:Ring Single Leg Knee-Up Hold(L) 30 Sec:Rest -Then- 4 Round 15 Sec:Single Leg Wall-Sit Hold(R) 15 Sec:Single Leg Wall-Sit Hold(L) 30 Sec:Rest
23-8-2024 CUMA
Strength Every 1:30 Min For 9 Min(6R) 8 Deadlift (Rpe4-6) -Then- Every 2 Min For 8 Min(4R) 20 M Resistance Band Lateral Walk(10M-10M) -Then- Every 1:30 Min For 9 Min(6R) 8 Push-Press(Rpe4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Supinated Grip Strict Chin-Up 10 Barbell Floor Triceps Extension