21-12-2024 CUMARTESİ
Strength&Conditioning 30 Min Emom(6R) 1.Min:10 Dead Lift(Rpe4-6) 2.Min:10 Dumbell Thrusters 3.Min:10 Burpee Lateral Jump Over 4.Min:30 Sec:Hollow Hold 5.Min:Rest
20-12-2024 CUMA
Strength 10 Min Emom 3 Front Squat(Rpe6-7) -Then- Strength&Conditioning 25 Min Emom(5R) Every 2:30 Min For 10 Floor Press+12 Medball Clean(9Kg-6Kg) Every 2:30 Min For 10 Supinated Grip Strict Pull-Up 12 V-Up
19-12-2024 PERŞEMBE
Strength&Conditioning 36 Min Emom(4R) Every 3 Min For 500 M Row Every 3 Min For 75 Double-Unders Or 100 Single Junp Rope 12 Dumbell Power Snatch(R1-L2) Every 3 Min For 1 Min:Plank 1 Min:Wall-Sit Hold
18-12-2024 ÇARŞAMBA
Strength 10 Min Emom 3 Back Squat(Rpe6-7) -Then- MetCon 10 Round For Time 8 C2 Bar Pull-Up 10 Wall-Ball(9Kg-6Kg) 12 Push-Ups Cap Time:24 Min
17-12-2024 SALI
Strength&Conditioning 30 Min Emom(5R) 1.Every 3 Min For 15 Cal Assault Bike 2.Every 3 Min For 12 Double Kb Front Rack Walking Lunge(R1-L2) 10 Bent Over Kb Row 8 Kb Push-Press
16-12-2024 PAZARTESİ
Strength&Conditioning Two Person Team 100 Squat Clean(60Kg-40Kg) 100 Senkronize Bar Facing Burpee 100 Sit-Up Cap Time:34 Min
15-12-2024 PAZAR
MetCon 36 Min Emom(6R) 1.Min:10/8 Cal Assault Bike+10 Dumbell Power Snatch(R1-L2) 2.Min:Rest 3.Min:15 Box Jump Over(24”20”) 4.Min:Rest 5.Min Plank 6.Min:Rest
14-12-2024 CUMARTESİ
Conditioning 3 Round Every 6 Min For 1000 M Row Every 6 Min For 75-60-45 Air Squat 20-35-50 Pull-Up -İinmediately After- Last 6 Min 50-40 Burpee
13-12-2024 CUMA
Strength&Conditioning 28 Min Emom(7R) 1.Min:8 DeadLift(Rpe4-6)+12 Wall-Ball(9Kg-6Kg) 2.Min:Rest 3.Min:10 Toes-To-Bar +15 Sit-Up 4.Min:Rest -Then- Isometric Strength 4 Round 20 Sec:Copanhagen Plank 20 Sec:Rest 20 Sec:Copanhagen Plank 40 Sec:Rest
12-12-2024 PERŞEMBE
Strength&Conditioning Every 3:30 Min For 17:30 Min(5R) 14 Barbell Behind Neck 20”)Box Step Up(R1-L2) 12 Paralel Bar Dips 10 Reverse Grip Bent Over Barbell Row -Then- Every 3 Min For 15 Min(5R) 10 Z Press 15 Tall Kneeling Rear Deltoid Raises With Resistance Band 20 Sec:Half Push-Up Hold