14-9-2023 PERŞEMBE
MetCon Two Person Team 30 Min Amrap 50 Wall-Ball(9Kg-6Kg) 400 M Run 30 Burpee
13-9-2023 ÇARŞAMBA
Strength&Conditioning 24 Min Emom(8R) 1.Min:2 Squat Clean+2 Front Squat(Rpe4-6) 2.Min:12 Pull-Up+15 Push-Up 3.Min:Rest -Then- Core Strength Every 2:45 Min For 10 Min(4R) 12 Hollow Body Crunches 15 Sec Hollow Hold 1 Min:Plank
11-9-2023 PAZARTESİ
Conditioning 5 Round for Sub Max Effort 1:30 Min Burpee Box jump over(24’-20”) Rest:1:30 Min 1:30 Min Max Cal Assault Bike Rest: 1:30 Min 1:30 Min Max Cal Effort Row Rest 1:30 Min
10-9-2023 PAZAR
MetCon 5 Round For Time: 400 M Run 21 Kb Swings(24Kg-16Kg) 15 Pull-Up
9-9-2023 CUMARTESİ
Strength&Conditioning 21 Min Emom(7R) 1.Min:10 DeadLift(Rpe 4-6) 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:Rest -Then- Gymnastic 10 Min Emom 10 Toes To Bar
8-9-2023 CUMA
Two Person Team MetCon 100-75-50 Dumbell Power Snatch(R1-L2) 100-75-50 Box Jump Over(24”-20”) 100-75-50 Strict Burpee Cap Time:38 Min
7-9-2023 PERŞEMBE
Strength Every 2 Min For 12 Min(6R) 5 Front Squat (Rpe 6-8) -Then- Gymnastic 15 Min Emom(5R) 1.Min:5 Bar Muscle-Up+ 5 Strict Handstand Push-Up 2.Min:200 M Run 3.Min:Rest “Gymnastic Scaling” 5 C2Bar Pull-Up+3 Wall-Clımber -Then- Core Strength 4 Round 30 Sec Hollow Hold 1 Min:Rest
6-9-2023 ÇARŞAMBA
Two Person Team For Time: 200 Cal.Assault Bike 200 Kb Swing(24Kg-16Kg) 200 Burpee Cap Time:45 Min
5-9-2023 SALI
Strength Every 2 Min For 12 Min(6R) 5 Back Squat (Rpe 6-8) -Then- Every 1:45 Min For 8:45 Min(5R) 10 Bench Press(Rpe 4-6) -Then- Every 3 Min For 15 Min(5R) 10 Bench Support Single Arm Dumbell Row(R) 10 Bench Support Single Arm Dumbell Row(L) 8 Strict Pull-Up 20 Sec:Copenhagen Plank(R) 20 Sec:Copenhagen Plank(L)
4-9-2023 PAZARTESİ
Metcon 5 Round 1.Every 3 Min For 500 M Row 2.Every 3 Min For 30 Wall-Ball(9Kg-6Kg) 3.Every 3 Min For 200 M Run