13-7-2022 ÇARŞAMBA
MetCon 32 Min Emom(8R) 1.Min:15 Cal.Row 2.Min:12 Kb Front-Rack Walking Lunge(R1-L2) 3.Min: 9 Paralell Bar Dips+ 9 Double Kb Bent Over Row 4.Min:Rest
8-7-2022 CUMA
Strength Every 2 Min For 10 Min (5R) 8 Back Squat(%70) -Then- Every 2 Min For 10 Min(5R) 10 Floor Press 10 Dumbell French Triceps Extension -Then- Every 2 Min For 10 Min(5R) 10 Bent-Over Reverse Grip Barbell Row 10 Dumbbell Hammer Curl
7-7-2022 PERŞEMBE
MetCon 5 Round For Time 20 Pull-Ups 30 Push-ups 40 Sit-ups 50 Air Squats Cap Time:40 Min
6-7-2022 ÇARŞAMBA
MetCon 10 Rounds For Time 200 M Run 12 Step Double Dumbbell Farmers Carry Walking Lunge(R1-L2) 10 Toes-To-Bar 8 Double Dumbbell Push Press Cap Time: 40 Min
5–7-2022 SALI
Conditioning Two Person Team 150 Cal. Row Every 3 Min For 15 Box Jumps(24″-20″) -immediately after- 150 Cal. Assault Bike Every 3 Min For 15 Burpees Cap time:40 Min
4-7-2022 PAZARTESİ
Front Squat Every 2:30 Min For 17:30 Min(7R) 8-6-4-2-4-6-8 (70-%75-%80-%85) -Then- Multi-Strength Every 2:45 Min For 16:30 Min(6R) 5 Strict C2Bar Pull-Ups 10 Bent-Over Dumbbell Rear Lateral Raises 15 Ring Dips Or Dumbell Deficit Push-Ups 20 Hollow Rock
3-7-2022 PAZAR
MetCon 5 Round For Time 60 M Double KB Front Rack Walks(24Kg-24Kg) 20 Dead Lift(85Kg-60Kg) 20 Toes-To-Bar
2-7-2022 CUMARTESİ
MetCon For Time: 21-18-15-12-9-6-3 Wall-Ball(9Kg-6Kg) Kb Swing(24Kg-16Kg) “Every Round After 200 M Run”
1-7-2022 CUMA
Oly. Every 1:45 Min For 12:30 Min(7R) 3 Squat Clean(%60) -Then- Gymnastic MetCon 10 Rounds For Time 50 Double-Unders Or 50 Single Jump Rope 5 Strict HandStand Push-Ups Or 2 Wall Clımber Cap Time:20 Min
30-6-2022 PERŞEMBE
Two Person Team MetCon 5 Round For Time: 1000 M Run 500 M Row 50 Burpee Cap Time:40 Min