12-8-2023 CUMARTESİ
Conditioning 30 Min Emom(5R) 1.Every 3 Min For 500 M Row 2.Every 3 Min For 400 M Run
Conditioning 30 Min Emom(5R) 1.Every 3 Min For 500 M Row 2.Every 3 Min For 400 M Run
MetCon 36 Min Emom(6R) 1.Every 2 Min 10 Cal Assault Bike+12 Double Dumbell Reverse Lunge(R1-L2) 2.Every 2 Min 12 Dumbell Renegade Row(R1-L2)+10 Tall Kneeling Dumbell Strict Press 3.Every 2 Min 1 Min:Wall-Sit Hold
OLY. Every 1:30 Min For 10:30 Min(7R) 2 Squat Clean+2 Front Squat(Rpe 4-6) -Then- MetCon Every 2:30 Min For 15 Min(6R) 5 Bar Muscle-Up Or 5C2Bar Pull-Up +5 Handrelease Push-Ups 10 Wall-Ball(9Kg-6Kg) 50 Double-Unders Or 75 Single Jump Rope -Then- Core strength 3 Round 30 Sec:Hollow Rock 30 Sec:Rest 30 Sec:Hollow Hold 30 Sec:Rest
MetCon Two Person Team 60-40-20 Burpee Box Jump Over(24”-20”) 60-40-20 Cal.Assault Bike 60-40-20 Dumbell Thruster Cap Time:34 Min
Oly 10 Min Emom 1 Squat Snatch+1 Overhead Squat(Rpe4-6) -Then- Strength 10 Min Emom 3 Front Squat(Rpe 4-6) -Then- Gymnastic Strength Every 2:30 Min For 12:30 Min(5R) 5 Strict C2Bar Pull-Up+5 Strict HandStand Push-Up +30 Sec:HandStand Hold “Scaling” 5 C2Bar Pull-Up+2 Wall Clımber+30 Sec:Push-Up Hold
Accessory Workout Every 2:30 Min For 7:30 Min(3R) 6 Yoga Push Up 12 Prone Snow Angels 15 Squat Therapy -Then- Strength&Conditioning Two Person Team 5 Round 3 Min Amrap 3 Deadlifts(100Kg-70Kg) 6 Push-ups 9 Air squats Rest:1 Min -İnmediatly After- For Time: 2000 M Run Cap Time:13 Min
Strength&Conditioning 6 Round For Time: 21 Wall-Ball(9Kg-6Kg) 15 Box Jump Over(24”20”) 9 Double Dumbell Clean&Jerk
Strength&Conditioning 5 Round 20 Step Double Dumbell Walking Lunge(R1-L2) 18 Parallel Bar Dips 15 Pull-Up 400 M Run
MetCon Two Person Team 30 Min Amrap 500 M Row 20 Burpee Lateral Jump Over 20 Toe-To-Bar
Oly. 10 Min Emom 2 Squat Snatch(Rpe 4-6) -Then- Strength Every 1:45 Min For 10:30 Min(6R) 12 Barbel Behind Neck Reverse Lunge(R1-L2) -Then- Every 2:45 Min For 11 Min(4R) 12 Glute Bridge Barbell Floor Press 10 Reverse Grip Bent Over Barbell Row 8 Strict Pull-Up