29-9-2024 PAZAR
Strength Every 1:30 Min For 9 Min(6R) 5 DeadLift (Rpe 6-7) -Then- MetCon 10 Round For Time 10 Pull-Up 10 Wall-Ball 10 KB Swing(24Kg-16Kg)
28-9-2024 CUMARTESİ
Strength Every 1:45 Min For 10:30 Min(6R) 5 Front Squat(Rpe 6-7) -Then- Every 2:45 Min For 13:45 Min(5R) 12 Floor Press 10 Reverse Grip Bent Over Barbell Row 8 Seat Dumbbell Arnold Press -Then- Every 2 Min For 10 Min(5R) 6 Single Leg Barbell Curl(R) 6 Single Leg Barbell Curl(L)
27-9-2024 CUMA
MetCon 30 Emom(6R) 1.Min:12/10 Cal Assault Bike 2.Min:75 D.U Or 100 Singel Jump Rope 3.Min:12 Burpee No Jump 4.Min:20 Sec: Hollow Body Flutter Kicks+15 Sec Supinated Grip Chin-Up Hold 5.Min:Rest
26-9-2024 PERŞEMBE
Strength&Conditioning 35 Min Emom(7R) 1.Min: 5 Power Snatch +12 Wall-Ball(9Kg-6Kg) 2.Min: 15 Toes-To Bar 3.Min: Wall-Sit Hold 4.Min: 15 Hand Release Push-Ups 5.Min: Rest
25-9-2024 ÇARŞAMBA
MetCon Two Person Team Total :6 K Row Every 3 Min For Penalty 30 Air Squat+30 KB Swimg(24Kg-16Kg) Cap Time:38 Min
24-9-2024 SALI
Oly. 10 Min Emom 2 Squat Clean(Rpe 6-7) -Then- Every 1:30 Min For 7:30 Min(5R) 8 Strict Shoulder Press -Then- Gymnastics MetCon For Time: 21-18-15-12-9-6-3 Pull-Up Burpee Cap Time:17 Min
23-9-2024 PAZARTESİ
Strength&Conditioning 24 Min Emom (6R) 1.Min:12 Cal Row 2.Min:5 Back Squat(Rpe4-6)+10 Dumbell Hang Power Clean(Rpe4-6) 3.Min: 30 Push-Ups 4.Min:Rest -Then- Core Strength Every 2:45 Min For 11 Min(4R) 10 Dumbell Turkish Sit-Up 10 Hollow Rock 20 Sec:Hollow Hold
22-9-2024 PAZAR
Strength&Conditioning Every 2:30 Min For 15 Min(6R) 5 Power Snatch(60Kg-40Kg) 10 Toes-To-Bar -Then- Every 2:30 Min For 12:30 Min(5R) 10 Strict Shoulder Press(Rpe4-6) 10 Inverted Ring Row -Then- Isometric Strength Every 2:30 Min For 10 Min(4R) 30 Sec:Bottom Push-Up Hold 1 Min:Wall-Sit Hold
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)