10-4-2023 PAZARTESİ
Two Person Team 200 Cal Row 150 Dumbell Power Snatch (R1-L2) 100 Pull-Up 100 Senkronize Front Lunge (R1-L2) Cap Time:40 Min
9-4-2023 PAZAR
MetCon 32 Min Emom(8R) 1.Min:12 Burpee 2.Min:50 Double-Under Or 75 Single Jump Rope 3.Min:15 Wall-Ball(9Kg-6Kg) 4.Min:Rest
7-4-2023 CUMA
Strength Every 1:45 Min For 10:30 Min(6R) 3 Back Squat(%75)+8 Tall Kneelig Dumbell Arnold Press -Then- Every 1:45 Min For 10:30 Min(6R) 3 DeadLift(%75)+8 Supinated Grip Chin-Up -Then- Evet 1:45 Min For 8:45 Min(5R) 6 Split Squat Hold Dumbell Curl (R) 6 Split Squat Hold Dumbell Curl (L) 12 Dumbell Deficit Push-Ups
6-4-2023 PERŞEMBE
MetCon Leg Day 35 Min Emom(7R) 1.Min:10 Cal Asaault Bike 2.Min:12 Box Jumps(24”20”) 3.Min: 45 Sec:Wall-Sit Hold 4.Min: 20 Air Squat 5.Min:Rest Day
5-4-2023 ÇARŞAMBA
MetCon Two Person Team 30 Min Amrap 500 M Row 20 Burpee Row Lateral Jump Over 20 Wall-Ball(9Kg-6Kg)
4-4-2023 SALI
Strength 10 Min Emom 3 Squat Clean(%60) -Then- Every 1:30 Min For 9 Min(6R) 10 Floor Press -Then- Every 3 Min For 12 Min(4R) 6 Strict Pull-Up 10 Bent Over Barbell Row 14 Diamond Push-Ups -Then- Every 1:30 Min For 6 Min(4R) 10 Barbell Curl
3-4-2023 PAZARTESİ
Two Person Team 150 Cal.Row Second Partner ;Singel Arm Dumbell Overhead Hold 100 Single Dumbell Devil Press 100 Med Ball Clean Cap Time:40 Min
2-4-2023 PAZAR
MetCon For Time 50-35-20 Dumbell Power Clean Wall-Ball(9Kg-6Kg) Push-Up Ring Row
1-4-2023 CUMARTESİ
Conditioning 30 Min Emom(10R) 1.Min:100 M Shuffle Run 10 M-10 M 2.Min:75 Double-Unders or Singel jump Rope 3.Min:Rest
31-3-2023 CUMA
Strength&Conditioning 28 Min Emom(7R) 1.Min:5 Front Squat(%75) No Rack 2.Min:15 Kb Swing(24Kg-16Kg) 3.Min:12 Toes To Bar 4.Min:Rest -Then- Every 2:30 Min For 12:30 Min (5R) 8 Single Leg Barbell Ladmine Dead Lift(R) 8 Single Leg Barbell Ladmine Dead Lift(L) 15 Sec:Single Arm Ring Plank Hold(R) 15 Sec:Single Arm Ring Plank Hold(L)