10-6-2023 CUMARTESİ
Strength&Conditioning 10 Round For Time: 10 KB Swing(24Kg-16Kg) 10 Wall-Ball(9Kg-6Kg)
9-6-2023 CUMA
Strength Every 1:30 Min For 7:30 Min (5R) 8 Overhead Squat -Then- Every 3 Min For 15 Min(5R) 10 Barbell Bent Over Reverse Grip Row 12 Paralel Bar Dips 15 Push-Ups -Then- Isometric Strength 4 Round 1 Min:Wall-Sit Hold 1 Min:Plank 1 Min:Rest
8-6-2023 PERŞEMBE
Metcon 24 Min Emom(6R) 1.Min:12/10 Cal Assault Bike 2.Min:15/12 Pull-Up 3.Min:75/50 Double-Unders Or 100 Single Jump Rope 4.Min:Rest -Then- Core Strength Every 2:30 Min For 12:30 Min (5R) 20 Alternatif V-Up 10 rep Hollow Rock 10 Sec:Hollow Hold
7-6-2023 ÇARŞAMBA
Oly&Strength 10 Min Emom 3 Clean&Jerks(%70) -Then- Every 3 Min For 15 Min(5R) 8 Barbell Behind Neck Bulgarian Split Squat(R) 8 Barbell Behind Neck Bulgarian Split Squat(L) -Then- 10 Min Emom 3 Bench Press(%75)
6-6-2023 SALI
Two Person Team Metcon 35 Min Amrap 1000 M Row 50 Wall-Ball(9Kg-6Kg) 20 Burpee Lateral Jump Row
5-6-2023 PAZARTESİ
Strength Every 2 Min For 12 Min(6R) 5 Back Squat(Work Up To Heavy) -Then- Every 2 Min For 12 Min(6R) 5 Push Press(Work Up To Heavy) -Then- Every 2 Min For 12 Min(6R) 5 Dead Lift(Work Up To Heavy)
4-6-2023 PAZAR
Metcon 6 Round For Time: 15 Wall-Ball(9Kg-6Kg) 15 Kb Swing(24Kg-16Kg)
3-6-2023 CUMARTESİ
Strength&Conditioning 30 Min Emom(10R) 1.Min:15 Cal.Row 2.Min:5 DeadLift(%75)+6 Burpee Lateral Jump 3.Min:Rest
2-6-2023 CUMA
Strength&Conditioning Every 4 Min For 20 Min(5R) 12 Kb Front Rack Reverse Lunge(R1-L2) 10 Kb BentOver Row 8 Cal.Assault Bike 6 Bar Muscle-Up 6 C2Bar Pull-Up+ 6 Push-Ups -Then- Core Strength Every 2:45 Min 11 Min(4R) 30 Sec:Hollow Hold 1 Min:Plank
1-6-2023 PERŞEMBE
Two Person Team MetCon For Time: 100-75-50-25 Wall-Ball(9Kg-6Kg) “After Each Round” 100 M Burpee Broad Jump(10 M-10 M) Cap Time:34 Min