15-11-2023 ÇARŞAMBA
Strength&Conditioning 20 Min Amrap 5 Power Snatch(60Kg-40Kg) 10 C2 Bar Pull-Up 15 Wall-Ball(9Kg-6Kg) -Then- Core Strength Every 2:45 Min For 13:45 Min(5R) 10 Hollow Rock 20 Sec:Hollow Hold 1 Min:Plank
14-11-2023 SALI
Two Person Team Conditioning For time: 75 Burpee Lateral Jump Row 40 Cal. Row 100 Push-Ups 40 Cal.Row 150 Step Front Lunge(R1-L2) 40 Cal.Row 200 Air Squat 40 Cal Row 150 Step Front Lunge(R1-L2) 40 Cal.Row 100 Push-Ups 40 Cal.Row 75 Burpee Lateral Jump Row Cap Time:40 Min
13-11-2023 PAZARTESİ
Strength &Conditionig 16 Min Emom(8R) Odd: 1 Hang Squat Clean+1 Squat Clean(Rpe4-6) + 3 Weight Supinated Grip Chin-Up Even: Rest -Then- Metcon For Time: 21-18-15-12-9-6-3 Push-Press(45Kg-35Kg) Box Jump Over(24”-20”) Cap Time:17 Min
12-11-2023 PAZAR
MetCon For Time 5 Round 20 Burpee 30 Wall-Ball(9Kg-6Kg)
11-11-2023 CUMARTESİ
Oly. Every 1:15 Min For 6:15 Min(5R) 8 Hang Power Clean(Rpe 4-6) -Then- Strength Every 2:15 Min For 11:15 Min(6R) Bench Press 12-10-8-6-4-2 (%65-70-75-80-85-90) -Then- Every 1:45 Min For 8:45 Min(5R) 10 Singel Arm Bench Support Dumbell Row(R) 10 Singel Arm Bench Support Dumbell Row(L) -Then- Every 2 Min For 8 Min(4R) 10 Seat Dumbell…
10-11-2023 CUMA
Strength&Conditioning Every 4 Min For 12 Min(3R) 30 Cal Row 30 Push-Up -İmmediately After- Every 4 Min For 12 Min(3R) 75 Double Unders Or 100 Single Jump Rope 25 Toes-To-Bar -İmmediately After- Every 4 Min For 12 Min(3R) 20 Cal Assault Bike 15 Kb Swing(24Kkg-16Kg)
9-11-2023 PERŞEMBE
Strength&Conditioning Every 3:30 Min For 35 Min(10R) 12 Wall-Ball(9Kg-6Kg) 10 Pull-Up 8 DeadLift(Rpe4-6)
8-11-2023 ÇARŞAMBA
Strength Every 2:30 Min For 15 Min(6R) 12-10-8-6-4-2 (%65-70-75-80-85-90) Back Squat -Then- Every 2 Min For 12 Min(6R) 12-10-8-6-4-2(%65-70-75-80-85-90) Strict Barbell Press -Then- Every 2 Min For 10 Min(5R) 10 Bent Over Barbell Row 10 Plate Shoulder Front Raises
7-11-2023 SALI
Two Person Team MetCon 5 Round For Time: 40 Cal.Row 30 Dumbell Power Snatch(R1-L2) 20 Burpee Lateral Jump Row Cap Time:37 Min
6-11-2023 PAZARTESİ
Oly. 14 Min Emom Odd:1 Hang Squat Clean (Rpe6-8) Even:1 Squat Clean(Rpe 6-8) -Then- Metcon Every 2:45 Min For 16:30 Min(6R) 50 Double-Unders Or 75 Single Jump Rope 5 Bar Mucle-Up +15 Push-Ups Or 5 C2Bar Pull-Up+15 Push-Ups