27-8-2024 SALI
MetCon 24 Min Emom(6R) 1.Min:15 Cal.Rıw 2.Min:10 Dumbell Thrusters (Rpe4-6) 3.Min:10 C2Bar Pull-Up 4.Min:Rest -Then- Isometric Strength Every 2::45 Min For 10 Min(4R) 1 Min:Wall-Sit Hold 20 Sec:Superman Hold 20 Sec:Hollow Hold
26-8-2024 PAZARTESİ
Oly 12 Min Emom 3 Power Clean(%70) -Then- Strength Every 2 Min For 12 Min(6R) 12-10-8-6-4-2 Front Squat(%60-65-70-75-80-85) -Then- Every 2:45 Min For 13:45 Min(5R) 8 Bent Over Reverse Grip Barbell Row 12 Toes-To-Bar 15 Hand Release Push-Ups
25-8-2024 PAZAR
MetCon For Time 50-40-30-20-10 Wall-Ball(9Kg-6Kg) 35-30-25-20-15 Burpee 30-20-15-10-5 Sit-Up
24-8-2024 CUMARTESİ
Conditioning 24 Min Emom 1.Min:15 Cal Row 2.Min:10 Cal Assault Bike 3.Min:75 Double-Unders Or Singel Jump Rope 4.Min:Rest -Then- Isometric Strength 4 Rıound 15 Sec:Ring Single Leg Knee-Up Hold(R) 15 Sec:Ring Single Leg Knee-Up Hold(L) 30 Sec:Rest -Then- 4 Round 15 Sec:Single Leg Wall-Sit Hold(R) 15 Sec:Single Leg Wall-Sit Hold(L) 30 Sec:Rest
23-8-2024 CUMA
Strength Every 1:30 Min For 9 Min(6R) 8 Deadlift (Rpe4-6) -Then- Every 2 Min For 8 Min(4R) 20 M Resistance Band Lateral Walk(10M-10M) -Then- Every 1:30 Min For 9 Min(6R) 8 Push-Press(Rpe4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Supinated Grip Strict Chin-Up 10 Barbell Floor Triceps Extension
22-8-2024 PERŞEMBE
Strength&Conditioning Every 4:30 Min 22:30 Min For (5R) 8 Double Kb Front Rack Squat(24Kg-16Kg) 12 Paralel Bar Dips 16 Step KB Farmers Caary Walking Lunge(R1-L2) 20 Push-Ups -Then- Core & Isometric Strength Every 3 Min For 12 Min (4R) 8 Single Arm Kb Turkish Sit-Up(R) 8 Singel Arm Kb Turkish Sit-Up(L) 15 Sec:Single Arm High…
21-8-2024 ÇARŞAMBA
MetCon 30 Min Emom(6R) 1.Min:50 Double-Unders Or 50 Single Junp Rope 2.Min:12 Strict Burpee 3.Min:15 Cal Row 4.Min:1 Min Wall-Sit Hold 5.Min:Rest
20-8-2024 SALI
Strength&Conditioning Every 4:30 Min For 27 Min(6R) 5 Clean&Jerks(Rpe 4-6) 10 C2Bar Pull-Up 15 Cal Assault Bike -Then- Isometric Strength 4 Round 1 Min:Plank 1 Min:Rest
19-8-2024 PAZARTESİ
Strength Every 2 Min For 12 Min(6R) 12-10-8-6-4-2 Back Squat(%60-65-70-75-80-85) -Then- Every 3 Min For 15 Min(5R) 10 Floor Press(%65) 10 Bent Over Dumbell Row 10 Dumbell Front Lunge(R1-L2) -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 10 Toes-To-Bar 12 Hollow Rock 15 Sec:Hollow Hold
18-8-2024 PAZAR
Strength&Conditioning For Time: 21-18-15-12-9-6-3 Hang Power Clean(50Kg-35Kg) Box Jump Over(24”20”) Push-Press