24-4-2024 ÇARŞAMBA
MetCon 35 Min Emom(5R) 1.Every 3:30 Min For 250 M Row 20 Pull-Up 2.Every 3:30 Min For 12 Cal.Assault Bike 20 Hand-Release Push-Up
23-4-2024 SALI
Isometric Strength 4 Round 1 Min:Wall-Sit Hold 1 Min:Plank 1 Min:Rest -Then- MetCon 50-35-20 Burpee Wall-Ball(9Kg-6Kg) Sit-Up Jumping Lunge (R1-L2)
22-4-2024 PAZARTESİ
Oly Every 1:30 Min For 10:30 Min(7R) 5 Power Clean(%70) -Then- Multi-Strength Every 1:30 Min For 10:30 Min(7R) 5 Front Squat(%70) -Then- Multi-Strength Every 2:30 Min For 12:30 Min(5R) 10 Supinated Grip Bent Over Barbell Row 15 Sec:Supinated Grip L-Sit Chin-Up Hold 20 Sec:Hollow Hold
21-4-2024 PAZAR
Oly 10 Min Emom 3 Hang Power Clean(Rpe 4-6) -Then- Every 1:30 Min For 7:30 Min(5R) 10 Push-Press(Rpe 4-6) -Then- Conditioning 5 Round 2 Min:Max Cal Assault Bike 2 Min:Rest
20-4-2024 CUMARTESİ
MetCon 24 Min Emom(6R) 1.Min:12 Cal Row 2.Min:12 Wall-Ball (9Kg-6Kg) 3.Min:150 M Shuttle Run(15M-15M) 4.Min:Rest -Then- Core Strength 12 Min Emom(4R) 1 Min:20 Sit-Up 1 Min:Plank 1 Min:Rest
19-4-2024 CUMA
Strength Every 3 Min For 15 Min(5R) 8 Barbell Behind Neck Bulgarian Split Squat(R) 8 Barbell Behind Neck Bulgarian Split Squat(L) 20 Step Walking Lunge(R1-L2) -Then- Every 2:30 Min For 12:30 Min(5R) 8 Bench Press (Rpe4-6) 12 Hand-Release Push-Ulps -Then- Gymnastics Strength Every 1:35 Min For 6:20 (4R) 15 Sec:Hanging L-Sit Hold 20 Sec:Hollow Hold
18-4-2023 PERŞEMBE
Two Person Team MetCon 5 Round For Time: 50 Cal Row 30 Burpee Jump Over Row Cap Time:34 Min
17-4-2024 ÇARŞAMBA
MetCon 30 Min Emom(6R) 1.Min:12/10 Cal.Assault Bike 2.Min:30 M Lateral Resistance Band Walks(15M/15M) 3.Min:1 Min/45 Sec: Wall-Sit Hold 4.Min:30 M Double Dumbell Ovehead Carry 5.Min Rest
16-4-2024 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(Rpe7-8) -Then- Every 3 Min For 15 Min(5R) 5 Strict C2 Bar Pull-Up 10 Bent Over Barbell Row 15 Floor Press -Then- Isometric Strength 4 Round 20 Sec:Hollow Hold 20 Sec:Singel Arm Elbow Plank(R) 20 Sec Singel Arm Elbow Plank(L) 20 Sec:Split Squat Hold(R) 20 Sec:Split…
15-4-2024 PAZARTESİ
Oly Every 1:30 Min For 10:30 Min(7R) 4 Squat Clean(Rpe 6-7) -Then- Strength 10 Min Emom 4 Strict Shoulder Press (Rpe4-6) -Then- MetCon Every 3 Min For 15 Min (5R) 50 Double- Unders Or 50 Single Jump Rope 21 Air Squat 15 Push-Ups