6-4-2022 ÇARŞAMBA
Two Person Team MetCon 3 Round For Time: 500 M Row 40 Lateral Burpees Over Rower 500 M Row 40 Dumbbell Power Snatch(22,5Kg-12.5Kg) Cap Time:35 Min
5-4-2022 SALI
İsometric Strength 3 Round 25 Sec:Copenhagen Plank(R) 15 Sec:Rest 25 Sec:Copenhagen Plank(L) 15 Sec:Rest -Then- Oly. Every 2 Min For 10 Min(5R) 1 Squat Clean+5 Front Squat 2 Squat Clean+4 Front Squat 3 Squat Clean+3 Front Squat 4 Squat Clean+2 Front Squat 5 Squat Clean+1 Front Squat -Then- Strength Every 1:45 Min For 14 Min(8R)…
4-4-2022 PAZARTESİ
Strength Every 1:45 Min For 14 Min(8R) 7-3-7-3-7-3-7-3(%65-%80) Back Squat -Then- Upper Body Strength Every 3:30 Min For 17:30 Min(5R) 10 Dumbell Arnold Press 12 Bent-Over Dumbbell Row 14 Paralell Bar Dips -Then- Core Control &Strength 5 Round 20 Sec:Single Dumbbell Hollow Hold 40 Sec:Rest
2-4-2022 CUMARTESİ
MetCon 5 Round For Time: 15 Deadlift(80Kg-60Kg) 400 M Run 15 Pull-Ups
1-4-2022 CUMA
MetCon 32 Min Emom(8R) 1Min:15/12 Cal.Row 2 Min:75 Double Under Or Singel 3.Min:12/10 Cal.Assault Bike 4.Min:Rest
31-3-2022 PERŞEMBE
MetCon Two Person Team MetCon 5 Round For Time 20 Power Snatch(50Kg-30Kg) 30 Burpee Lateral Jumps 20 Front Squat(50Kg-30Kg) Cap Time:30 Min
30-3-2022 ÇARŞAMBA
Strength&Conditioning 14 Min Emom(7R) Odd:5 Bench Press(%65)+12 Kb Swings(28Kg+16Kg) Even:Rest -Then- 14 Min Emom(7R) Odd:5 Back Squat(%65)+12 Step Kb Farmery Carry Walking Lunge(R1-L2) Even:Rest
29-3-2022 SALI
MetCon For Time: 5 Round For Time 30 Wall-Ball(9Kg-6Kg) 15 Box Jump Over(24″-20″) 9 Bar Muscle-Up Or C2Bar Pull-Up Cap Time:35 Min
28-3-2022 PAZARTESİ
Barbell Conditioning 20 Min Emom Odd:3 Hang Power Clean+3 Hang Squat Clean+3 Thrusters Even:Rest -Then- Multi-Strength Every 2 Min For 10 Min(5R) 10 Ladmine Split Squat Hold To Shoulder Press(R) 10 Ladmine Split Squat Hold To Shoulder Press(L)
26-3-2022 CUMARTESİ
MetCon 25 Min Amrap 10 Pull-Up 15 Kettlebell Swings (24kg-16kg) 50 Double-Unders Or 50 Singel