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
13-7-2024 CUMA
Strength&Conditioning 30 Min Emom(5R) Every 3 Min For 15 Cal Row+20 Wall-Ball(9Kg-6Kg) Every 3 Min For 400 M Run
12-7-2024 CUMA
Multi-Strength Every 3:30 Min For 17:30 Min(5R) 12 Barbell Behind Neck Reverse Lunge(R1-L2) 12 Bent Over Alternating Dumbell Row(R1-L2) 12 Resistance Band Shoulder Press -Then- Every 3:30 Min For 17:30 Min(5R) 6 Split Squat Hold With Dumbell Curl(R) 6 Split Squat Hold With Dumbell Curl(L) 12 Floor Dumbell Triceps Extemsion 12 Hand Release Push-Up
11-7-2024 PERŞEMBE
MetCon Two Person Team 75-50-35 Cal.Assault Bike 50-35-20 Burpee Box Jump Over(24”-20” 50-35-20 Pull-Up Cap Time: 40 Min
10-7-2024 ÇARŞAMBA
Oly 10 Min Emom 3 Clean&Jerks(Rpe4-6) -Then- Strength Every 1:15 Min For 7:30 Min(6R) 3 Front Squat(%75) -Then- Core Strength Every 3 Min For 12 Min (4R) 9 Barbell Turkish Sit-Up 15 Sec:Supinated Grip Chin-Up Hold 21 Sit-Up
9-7-2024 SALI
MetCon 30 Min Emom(6R) 1.Min:15/12 Cal Row 2.Min 15 Sec:Ring Hugh Plank Knee-Up Hokd(R)+ 15 Sec:Ring Hugh Plank Knee-Up Hokd(L) 3.Min:16 Dumbed Power Snatch(R1-L2) 4.Min: 15 Toes-To Bar 5.Min:Rest