3-6-2024 PAZARTESİ
Oly. 10 Min Emom 2 Clean&Jerks(Rpe4-6) -Then- 10 Min Emom 2 Front Squat(Rpe6-7) -Then- Every 2:15 Min For 11:15 Min(5R) 10 Barbell Floor Press 10 Reverse Grip Bent Over Barbell Row
2-6-2024 PAZAR
Strength Every 2 Min For 10 Min(5R) 10 Deadlift Rpe 4-6) -Then- MetCon 15 Min Emom(5R) 1.Min:15 Dumbell Thruster 2.Min 15 Pull-Up 3.Min:Rest -Then- Core Strength 4 Round 30 Sec:Elbow Side Plank(R) 30 Sec:Elbow Side Plank(L) 1 Min:Rest
1-06-2024 CUMARTESİ
Conditioning 35 Min Emom 10 Round 1.Every 3:30 Min 500 M Row 2.Every 3:30 Min 15 Burpee 25 Air Squat
31-5-2024 CUMA
Strength Every 2 Min For 10 Min(5R) 10 Back Squat(Rpe 4-6) -Then- Every 2:45 Min For 13:45 Min(5R) 10 Strict Barbell Press (Rpe4-6) 10 Hand Release Push-Ups 6 Split Squat With Dumbell Curl(R) 6 Split Squat With Dumbell Curl(L) -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 10 Toes-To-Bar 15 Sit-Up
30-5-2024 PERŞEMBE
Strength&Conditioning 18 Min Min Emom(6R) 1.Min: 4 Power Snatch(Rpe4-6) +30 Double-Unders Or 30 Single Jump Rope 2.Min 4 Overhead Squat +30 Double-Unders 3.Min:Rest -Then- Multi-Strength Every 3 Min For 12 Min(4R) 10 Inverted Ring Row 10 Tall Kneeling Ladmine Goblet Press 1 Min:Wall-Sit Hold
29-5-2024 ÇARŞAMBA
MetCon Every 4 Min For 20 Min (5R) 12 Cal Assault Bike 12 Step Kb Front Rack Walking Lunge(R1-L2) 12 Ring Dips Or Parallel Bar Dips -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 12 Leg Lift Over(R1-L2) 15 Hollow Rock 20 Sec:Hollow Hold
28-5-2024 SALI
MetCon Two Person Team For Time: 3000 M Row 75 Wall-Ball(9Kg-6Kg) 75 Pull-Up 2000 M Row 50 Wall-Ball 50 Pull-Up 1000 M Row 35 Wall-Ball 35 Pull-Up Cap Time:40 Min
27-5-2024 PAZARTESİ
Strength&Conditioning 18 Min Emom(6R) 1.Min: 5 Clean&Jerks (Rpe 4-6) 2.Min:10 Burpee Barbell Lateral Jump Over 3.Min: Rest -Then- Multi Strength Every 3 Min For 12 Min (4R) 10 Barbell Curl 10 Floor Barbell Trıceps Ext 15 Sec:Supinated Grip Chin-Up Hold 30 Sec:Half Push-Up Hold
26-5-2024 PAZAR
MetCon 6 Round For Time 20 Sit-Up 18 Hand Release Push-Ups 15 Medball Clean(9Kg-6Kg) 12 Toes-To-Bar
25-5-2024 CUMARTESİ
Strength Every 1:30 Min For 12 Min(8R) Back Squat 8-6-4-2-2-4-6-8 (%75-80-85–90) -Then- Every 1:30 Min For 12 Min(8R) Bench Press 8-6-4-2-2-4-6-8 (%75-80-85–90) -Then- Every 1:30 Min For 12 Min(8R) DeadLift 8-6-4-2-2-4-6-8 (%75-80-85–90)