11-12-2024 ÇARŞAMBA
Two Person Team For Time: 50-40-30-20 Burpee Barbel Lateral Jump 40–30-20-10 Cal.Assault Bike 30-20-10-5 Power Snatch(50Kg-30Kg) 75 Sec-60 Sec-45 Sec-30 Sec Wall-Sit Hold(Senkronize) Cap Time:34 Min
10-12-2024 SALI
Strength&Conditioning 24 Min Emom(6R) 1.Min:15 Cal.Row 2.Min:12 C2 Bar Pull-Up 3.Min: 9 Dumbell Thrıuster(Rpe-4-6) 4.Min:Rest -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 10 Hollow Rock 15 Sit-Up 20 Sec:Hollow Hold
9-12-2024 PAZARTESİ
Oly. 10 Min Emom 3 Power Clean(Rpe 6-7) -Then- Every 2:45 Min For 13;45 Min(5R) 8 Barbel Behind Neck Bulgarian Split Squat(R) 8 Barbel Behind Neck Bulgarian Split Squat(L) -Then- MetCon 10 Min Emom Odd:50 D.U Or 75 Single Jump Rope Even:8 Bench Press(Rpe4-6)+8 Kb Swing(24Kg-16Kg)
8-12-2024 PAZAR
“Single Arm Day Strength” Every 4 Min For 20Min(5R) 8 Singel Arm Kb Front Rack Squat(R) 8 Singel Arm Kb Front Rack Squat(L) 8 Single Arm Ring Row(Rl 8 Single Arm Ring Row(L) 20 Sec:Hıgh Plank Singel Arm(R) 20 Sec:Hugh Plank Singel Arm(L) -Then- Core Endurance Total 5 Min Hollow Hold
7-12-2024 CUMARTESİ
Strength Every 2 Min For 12 Min (6R) 10 Back Squat(Rpe 6-7) -Then- Every 1:30 Min For 7:30 Min(5R) 10 Strict Shoulder Press(Rpe 4-6) -Then- MetCon For Time: 50-40-30-20 Air Squat 40–30-20-10 Push-Up 30-20-10-5 Sit-Up 75 Sec-60-45-30 Plank Cap Time:20 Min
6-12-2024 CUMA
MetCon Two Person Team 34 Min Amrap 30 Cal Assault Bike 30 DeadLift(80Kg-40Kg) 30 Burpee Barbell Lateral Jump Over
5-12-2024 PERŞEMBE
Multi-Strength Every 3:30 Min For 21 Min(6R) 6 Front Squat(Rpe6-7) 12 Glute Bridge Dumbell Floor Press 15 Rear Deltoid Raises With Resistance Band 20 Wall-Sit Hold With Calf Raises -Then- Every 2:30 Min For 12:30 Min(5R) 40 M Double Dumbell Overhead Walks(10M-10M) 20 Sec Ring Dips Hold 15 Sec:Supinated Grip Chın-Up Hold
4-12-2024 ÇARŞAMBA
MetCon 40 Min Emom(5R) 1.Every 4 Min For 500 M Row 2.Every 4 Min For 15 KB Swing(24Kg-16Kg) 50 Double-Unders Or 75 Single Junp Rope 12 Burpee
3-12-2024 SALI
MetCon 30 Min Emom(6R) 1.Min:12 Step Double KB Front Rack Walking Lunge(R1-L2) 2.Min:12 Wall-Ball(9Kg-6Kg) 3.Min:15 Sec: Hanging L-Sit Hold+20 Sec:Hollow Hold 4.Min:30 Sec:Hallf Push-Up Hold 5.Min:Rest
2-12-2024 PAZARTESİ
Oly. 10 Min Emom 3 Squat Clean(Rpe4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 12 Floor Press 12 Inverted Ring Row -Then- Every 2:30 Min For 12:30 Min(5R) 10 Barbel Curl 10 Floor Barbel Trıceps Ext.