3-2-2025 PAZARTESİ
Two Person Team Strength&Conditioning 50 -35-20 Power Clean 60Kg-40Kg) 50-35-20 Back Squat(No Rack) 50-35-20 Pull-Up 50-35-20 Hand-Release Push-Up Cap Time:40 Min
2-2-2025 PAZAR
Oly 10 Min Emom 5 Power Snatch(Rpe4-6) -Then- 24 Min Emom (6R) 1.Min:15 Toes-To-Bar 2.Min:12 Push-Press(50Kg-35Kg) 3.Min:10 Bar Facing Burpee 4.Min: Rest
1-2-2025 CUMARTESİ
Conditioning 6 Round 1.Min:100 M Shuttle Run 30 Sec:Rast 1 Min:Max Step Walking Lunge(R1-L2) 30 Sec:Rest 1 Min:Max Sit-Up 30 Sec:Rest
31-1-2025 CUMA
MetCon 24 Min Emom (6R) 1.Min:15/12 Cal Row 2.Min:15 MedBall Clean(9Kg-6Kg) 3.Min:15 Hand-Relase Push-Ups 4.Min:Rest -Then- Core Strength Every 2:15 Min For 9 Min(4R) 20 Hollow Rock
30-1-2025 PERŞEMBE
Strength Every 1:45 Min 14 Min(8R) Back Squat 7-5-3-1-1-3-5-7 (%70-75-80-85-80-75-70 -Then- Strength&Conditioning 20 Round ODD: 3 DeadLift(Rpe 7-8) 5 Bar Muscle-Up Or 5 C2 Bar + 5 Push-Up 20 Double-Unders Or 40 Single Jump Rope EVEN: Rest
29-1-2025 ÇARŞAMBA
Two Person Team MetCon 8 Round For Time: 500 M Row 20 Dumbell Power Snatch (R1-L2) 20 Wall-Ball(9Kg-6Kg) Cap Time:35 Min
28-1-2025 SALI
Strength&Conditioning 20 Min Emom(5R) 1.Mim 5 Power Clean (Rpe4-6)+ 6 Supinated Grip Strict Pull-Up 2.Min:Rest 3.Min:5 Front Squat(Rpe 4-6) +6 Barbell Burpee Lateral Jump 4.Min:Rest -Then- Core Strength Every 3 Min For 12 Min(4R) 30 Sec:Hollow Hold 1 Min:Plank
27-1-2025 PAZARTESİ
Multi-Strength Every 2:15 Min 11:15 Min(5R) 6 Singel Leg Bent Over With Dumbell Row(R) 6 Singel Leg Bent Over With Dumbell Row(L) 6 Split Squat Hold With Dumbell Curl(R) 6 Split Squat Hold With Dumbell Curl(L) -Then- 15 Min Emom(5R) 1.Min:10 Cal Assault Bike 2.Min:10 Tall Kneeling Arnold Press+10 Ring Push-Ups Or Dumbbell Deficit Push-Ups…
26-1-2025 PAZAR
Strength 10 Min Emom 3 Deadlift(Rpe6-7) -Then- MetCon For Time: 21-18-15-12-9-6-3 Pull-Up Bar Facing Burpee Kb Swing(24Kg-16Kg) Cap Time:25 Min
25-1-2025 CUMARTESİ
Conditioning 4 Round 3 Min:Max Cal Row 1.5 Min:Rest 3 Min:Max Cal Assault Bike 1.5 Min:Rest