1-12-2024 PAZAR
Oly 10 Min Emom 5 Hamg Power Snatch (Rpe4-6) -Tken- 10 Min Emom 5 Push-Press(Rpe4-6) -Then- Gymnastics 10 Min Emom 10 Toes-To-Bar
30-11-2024 CUMARTESİ
MetCon 30 Min Emom(6R) 1.Min:9 DeadLift(Rpe4-6)+30 Double-Umders Or 60 Single Jump Rope 2.Min:12 Strict Burpee No Jump 3.Min:Plank 4.Min:45 Sec:Wall-Sit Hold 5.Min:Rest
29-11-2024 CUMA
Strength&Conditioning 36 Min Emom((6R) 1.Every 3 Min 12 Cal.Assault Bike 15 Pull-Up 2.Every 3 Min 15 Cal Row 12 Double Kb Front Rack Squat(Rpe 4-6)
28-11-2024 PERŞEMBE
Strength&Conditioning 50-40-30-20–10 Wall-Ball(9Kg-6Kg) 50-40-30-20-10 KB Swing(24Kg-16Kg) 30 Sec:Hanging Hold(After Each Round) 20 Hollow Rock (After Each Round) 15 Sec Hollow Hold(After Each Roıund) Cap Time:30 Min
27-11-2024 ÇARŞAMBA
Conditioning Two Person Team 20 Min Max M Row Rest:5 Min 20 Min Max Cal.Assault Bike
26-11-2024 PAZARTESİ
Strength Every 2:45 Min For 13:45 Min(5R) 12 Barbell Behind Neck Reverse Lunge (R1-L2) 30 Jumping Lunge(R1-L2) -Then- 10 Min Emom Odd:10 Bent Over Reverse Grip Barbell Row+ 10 Dumbell Arnold Press Even:Rest -Then- Core Strength Every 3 Min For 12 Min(4R) 10 Toes-To-Bar 20 Sit-Up 20 Sec:Hollow Hold
25-11-2024 PAZARTESİ
Strength&Conditioning Two Person Team 5 Round Total Round 5 Min Amrap 6 Power Clean(60g-30Kg) 6 Front Squat(60Kg-30Kg) 12 Burpee Barbell Lateral Jump Over Rest:2:5 Min
24-11-2024 PAZAR
MetCon For Time: 21-18-15-12-9-6 Hang Power Clean(50Kg-30Kg) Floor Press(60Kg-30Kg) 75 Double-Under Or 100 Single Jump Rope
23-11-2024 CUMARTESİ
Strength Every 1:45 Min 10:30 Min(6R) 8-8-6-6-4-4(%70–75-80) Back Squat -Then- Every 1:45 Min 10:30 Min(6R) 8-8-6-6-4-4(%70–75-80) Deadlift -Then- Every 1:45 Min For 10:30 Min(6R) 8-8-6-6-4-4(%70–75-80) Weight Supinated Grip Strict Chin-Up
22-11-2024 CUMA
Conditioning 24 Min Emom(6R) 1 Min:Max Cal Row 1 Min:Rest 1 Min:Max Hand-Release Push-Ups 1 Min:Rest -Then- Gymnastics&Core Strength 12 Min Emom(4R) 1.Min:15 Toes-To-Bar 2.Mln:Plank 3.Min:Rest