25-7-2024 PERŞEMBE
Strength Every 2 Min For 16 Min(8R) 10-10-7-7-4–4-1-1(%60-70-80-%80+) Front Squat -Then- Multi-Strength Every 4 Min For 20 Min(5R) 10 FloorPress 30 Sec:Ring Hıgh Plank Hold 10 Kb Bent Over Row 15 Sec: Supinated Grip Chin -Up Hold
24-7-2024 ÇARŞAMBA
Conditioning 40 Min Emom(5R) 1.Every 4 Min For 500 M Row 2.Every 4 Min For 25 Cal Assault Bike
23-7-2024 SALI
Multi-Strength Every 4 Min For 20 Min(5R) 10 Landmine Split Squat(R) 10 Landmine Split Squat(L) 20 Step Walking Lunge(R1-L2) 15 Sec:Single Leg Wall-Sit Hold 15 Sec:Single Leg Wall-Sit Hold -Then- 18 Mim Emom(6R) 1.Min:10 Tall Kneeling Goblet Landmine Press + 10 Push-Ups 2.Min: 10 Supinated Grip Strict Chin-Up +10 Bent Over Dumbell Rear Lateral Raises…
22-07-2024 PAZARTESİ
Oly. Every 1:45 Min For 15:45 Min(9R) 5-4-3-2-1–2-3-4-5(%65-70-75-80-85) Power Snatch -Then- Strength Every 2 Min For 16 Min(8R) 10-10-7-7-4–4-1-1(%60-70-80-%80+) Back Squat -Then- Core Strength Every 2 Min For 8 Min(4R) 5 Strict Toes-To-Bar 10 Toes-To-Bar 20 Sec:Hollow Hold
19-7-2024 CUMA
Strength Every 2:30 Min For 12:30 (5R) 10 Dead Lift(Rpe4-6) 10 KB Floor Press (Rpe 4-6) -Then- Every 2:30 Min For Min 12:30 (5R) 8 Strict Pull-Up 8 KB Push Press -Then- Every 2 Min For Min 12 Min(4R) 20 Step KB Farmers Caary Walking Lunge(R1-L2)
18-7-2024 PPERŞEMBE
Conditioning Two Person Team 3000 M Row 75 Burpee Lateral Jump Over Row 2000 M Row 50 Burpee Lateral Jump Over Row 1000 M Row 25 Burpee Lateral Jump Over Row Cap Time:35 Min
17-7-2024 ÇARŞAMBA
Oly Every 1:45 Min For 15:45 Min(9R) 5-4-3-2-1–2-3-4-5(%65-70-75-80-85) Squat Clean -Then- Multi-Strength Every 3 Min For 15 Min (5R) 8 Half Kneeling Dumbelll Press(R) 8 Half Kneeling Dumbelll Press(L) 8 Single Arm Dumbell Box Step-Up With Knee Drive(R) 8 Single Arm Dumbell Box Step-Up With Knee Drive(L) -Then- Isometric Strength 4 Roıund 20 Sec:Superman Hold 20…
16-7-2024 SALI
Strength Every 2 Min For 18 Min(9R) 9-7-5-3-1-3-5-7-9(%65-70-75-80-85) Back Squat -Then- MetCon 21 Min Emom(7R) 1.Min: 65 Double Under Or Single Jump Rope 2.Mim:5 Strict C2Bar Pull-Up+10 Push-Up+15 Air Squat 3.Min:Rest
15-7-2024 PAZARTESİ
MetCon 24 Min Emom(6R) 1.Min:15/12 Burpee 2.Min:12/10 Cal Assault Bike 3.Min:10 Double Dumbell Push Press+10 Swich Plank(R1-L2) 4.Min:Rest -Then- Isometric Strength Every 3 Min For 12 Min(4R) 1 Min:Wall-Sit Hold 30 Sec: Deadl Hang
14-7-2024 PAZAR
Strength Every 2 Min For 12 Min(6R) 5 Dead Lift(%75) 10 Paralel Bar Dips -Then- Every 2:15 Min For 11:15 (5R) 10 Tall Kneeling Landmine Press(R) 10 Tall Kneeling Landmine Press(L) 10 Strict Pull-Up -Then- Core Strength Every 3 Min For 12 Min (4R) 1 Min:Plank 30 Sec:Hollow Hold