19-12-2024 PERŞEMBE
Strength&Conditioning 36 Min Emom(4R) Every 3 Min For 500 M Row Every 3 Min For 75 Double-Unders Or 100 Single Junp Rope 12 Dumbell Power Snatch(R1-L2) Every 3 Min For 1 Min:Plank 1 Min:Wall-Sit Hold
18-12-2024 ÇARŞAMBA
Strength 10 Min Emom 3 Back Squat(Rpe6-7) -Then- MetCon 10 Round For Time 8 C2 Bar Pull-Up 10 Wall-Ball(9Kg-6Kg) 12 Push-Ups Cap Time:24 Min
17-12-2024 SALI
Strength&Conditioning 30 Min Emom(5R) 1.Every 3 Min For 15 Cal Assault Bike 2.Every 3 Min For 12 Double Kb Front Rack Walking Lunge(R1-L2) 10 Bent Over Kb Row 8 Kb Push-Press
16-12-2024 PAZARTESİ
Strength&Conditioning Two Person Team 100 Squat Clean(60Kg-40Kg) 100 Senkronize Bar Facing Burpee 100 Sit-Up Cap Time:34 Min
15-12-2024 PAZAR
MetCon 36 Min Emom(6R) 1.Min:10/8 Cal Assault Bike+10 Dumbell Power Snatch(R1-L2) 2.Min:Rest 3.Min:15 Box Jump Over(24”20”) 4.Min:Rest 5.Min Plank 6.Min:Rest
14-12-2024 CUMARTESİ
Conditioning 3 Round Every 6 Min For 1000 M Row Every 6 Min For 75-60-45 Air Squat 20-35-50 Pull-Up -İinmediately After- Last 6 Min 50-40 Burpee
13-12-2024 CUMA
Strength&Conditioning 28 Min Emom(7R) 1.Min:8 DeadLift(Rpe4-6)+12 Wall-Ball(9Kg-6Kg) 2.Min:Rest 3.Min:10 Toes-To-Bar +15 Sit-Up 4.Min:Rest -Then- Isometric Strength 4 Round 20 Sec:Copanhagen Plank 20 Sec:Rest 20 Sec:Copanhagen Plank 40 Sec:Rest
12-12-2024 PERŞEMBE
Strength&Conditioning Every 3:30 Min For 17:30 Min(5R) 14 Barbell Behind Neck 20”)Box Step Up(R1-L2) 12 Paralel Bar Dips 10 Reverse Grip Bent Over Barbell Row -Then- Every 3 Min For 15 Min(5R) 10 Z Press 15 Tall Kneeling Rear Deltoid Raises With Resistance Band 20 Sec:Half Push-Up Hold
11-12-2024 ÇARŞAMBA
Two Person Team For Time: 50-40-30-20 Burpee Barbel Lateral Jump 40–30-20-10 Cal.Assault Bike 30-20-10-5 Power Snatch(50Kg-30Kg) 75 Sec-60 Sec-45 Sec-30 Sec Wall-Sit Hold(Senkronize) Cap Time:34 Min
10-12-2024 SALI
Strength&Conditioning 24 Min Emom(6R) 1.Min:15 Cal.Row 2.Min:12 C2 Bar Pull-Up 3.Min: 9 Dumbell Thrıuster(Rpe-4-6) 4.Min:Rest -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 10 Hollow Rock 15 Sit-Up 20 Sec:Hollow Hold