10-3-2024 PAZAR
For Time: 5 K Run
9-3-2024 CUMARTESİ
Strength For Time: 00:00 After Every 1 Min Wall-Sit Hold Total 300 Air Squat
8-3-2024 CUMA
Metcon For Time: 100 Strict Burpee 100 Sit-Up
7-3-2024 PERŞEMBE
Strength 5 Round 1 Min:Tempo Squat (5 Sec Down /X Up) 30 Sec:Rest 1 Min:Wall-Sit Hold 30 Sec:Resr -Then- Core Strength 4 Round 30 Sec:Bird Dog Hold(R) 30 Sec:Bird Dog Hold(L) 1 Min:Rest -Then- 4 Round 1 Min Plank 1 Min Rest
6-3-2024 ÇARŞAMBA
Strength 60-40-30 HandRelease Push-Ups Prone Shoulder Press -Then- Core Strength For Time 100 Sit-Up
5-3-2024 SALI
MetCon For Time: 60-40-20 Air Squat Reverse Lunge(R1-L2) -Then- For Time 50 Burpee
4-3-2024 PAZARTESİ
Mobility 4 Round 5 Incworm Push-Up 10 Squat Therapy 15 Wall-Slıde -Then- MetCon 5 Round 20 Sec Air Squat 20 Sec Jump Squat 1 Min :Rest -Then- 6 Round 20 Sec:High Knee Run 10 Sec:Rest 20 Sec:Sıde Suffle 40 Sec:Rest
3-3-2024 PAZAR
Conditioning For Time: 5 K Run
2-3-2024 CUMARTESİ
MetCon For Time 50-35-20 Burpee No Jump Alternate V-Up(R1-L2) Air Squat -Then- 5 Round 20 Sec:Arch Hold 20 Sec:Prone Shoulder Press 40 Sec:Rest
1-3-2024 CUMA
Strength 5 Round 5 Tempo Squat(5 Sec Down- X Jump 20 Sec:Free Squat Hold 1 Min:Rest -Then- 5 Round 30 Sec:Hollow Hold 30 Sec:Hıgh Plank Knee To Elbow 15 Sec:Mountain Clımber Iso Hold(R) 15 Sec:Mountain Clımber Iso Hold(L) 1 Min:Rest