21-9-2024 CUMARTESİ
MetCon 30 Min Emom (6R) 1.Min: 8 Single Arm Kb Front Rack Squat(R)+8 Single Arm Kb Front Rack Squat(L) 2.Min: 12 Strict Burpee 3.Min: 12 Box Jump Over(24”-20”) 4.Min: 12 KB Swing(24Kg-16Kg) 5.Min:Rest
20-9-2024 CUMA
MetCon Two Person Team 12 Min Amrap 20 Cal Assault Bike 30 Dumbell Power Snatch(R1-L2) Rest:6 Min 12 Min Amrap 20 Pull-Up 30 Wall-Ball(9Kg-6Kg)
19-9-2024 PERŞEMBE
Multi-Strength Every 3:15 Min For 16:15 Min(5R) 6 Back Squat(Rpe4-6) 12 Alternate Bent Over KB Row(R1-L2) 18 HandRelease Push-Ups -Then- Every 3:15 Min For 16:15 Min(5R) 8 Split Squat Hold Single Arm Kb Overhead Press(R) 8 Split Squat Hold Single Arm Kb Overhead Press(L) 16 jumping Lunge(R1-L2) 15 Sec:Hıgh Plank Single Leg Knee-Up Hold(R) 15…
18-9-2024 ÇARŞAMBA
MetCon 6 Round 1 Min:Max Cal Row 1 Min:Rest 1 Min:Max Wall-Ball(9Kg-6Kg) 1 Min:Rest 1 Min:Max Burpee 1 Min:Rest
17-9-2024 SALI
Strength Every 1:30 Min For 9 Min(6R) 5 Deadlift (Rpe6-7) -Then- Strength&Conditioning Every 3:15 Min For 16:15 Min(5R) 12 Barbell Floor Press(Rpe 4-6) 10 C2Bar Pull-Up 8 Front Squat(Rpe 4-6 No Rack) -Then- Isometric Strength Every 2:15 Min For 9 Min(4R) 30 Sec:Hollow Hold 20 Sec:Bird Dog Hold(R) 20 Sec:Bird Sog Hold(L)
16-9-2024 PAZARTESİ
Strength&Conditioning At 1.Min…..10 Min Emom 7-5 Cal Assault Bike (No Arm Pull) 11.Min:Rest At 12.Min……21.Min 10 Step Dumbbell Farner’s Walk Lunge(R1-L2) 22.Min:Rest 23.Min……32.Min 10 Dumbell Push-Press
15-9-2024 PAZAR
MetCon 28 Min Emom(4R) 1.Every 3:30 Min For 30 Cal Row 2.Every 3:30 Min For 20 Double KB Front Rack Squat(Rpe4-6) 20 Burpee
14-9-2024 CUMARTESİ
MetCon 28 Min Emom(4R) 1.Every 3:30 Min For 25 Cal Assault Bike 2 Every 3:30 Min 30 Push-Up 100 Double-Unders Or 100 Single Jump Rope -Then- Every 1:45 Min For 7 Min(4R) 25 Air Squat last round full time;Air Squat
13-9-2024 CUMA
Multi-Strength Every 1:15 Min For 8:45 Min(7R) 3 Front Squat(Rpe6-7) -Then- Every 2:15 Min For 9 Min(4R) 8 Deficit Landmine Single Leg Romanian DeadLift(R) 8 Deficit Landmine Single Leg Romanian DeadLift(L) -Then- Every 2:30 Min For 12:30 (5R) 10 Tall Kneeling Goblet Landmlne Press 10 Supinated Grip Strict Pull-Up
12-9-2024 PERŞEMBE
Strength@Conditioning 1….10.Min Emom 15/12 Wall-Ball(9Kg-6Kg) 11.Min:Rest 12…..21 .Min Emon 12/10 KB Swing(24Kg-16Kg) 22.Min:Rest 23…..32.Min Emom 10 Toes-To-Bar