13-4-2024 CUMARTESİ
Strength&Conditioning 36 Min Emom (6R) 1.Every 3 Min For 400 M Row 2.Every 3 Min For 10 Back Squat(Rpe4-6) 10 Dumbell Strict Press
9-4-2024 SALI
MetCon 30 Min Emom (6R) 1.Min 50 Double-Under Or 50 Singel Jump Rope 2.Min:12 Burpee No Junp 3.Min:12 Cal Row 4.Min:30 Sec Hollow Hold 5.Min:Rest
8-4-2024 PAZARTESİ
Strength 10 Min Emom 2 Clean&Jerks (Rpe4-6) -Then- 10 Min Emom 2 Back Squat(Rpe4-6) -Then- Every 2 Min 10 Min (5R) 5 Bench Press(Rpe4-6) 10 Supinated Dumbell Curl
7-4-2024 PAZAR
Strength&Conditioning Every 6 Min For 18 Min(3R) 50 Air Squat 30 Hand-Release Push-Ups -Then- Every 7 Min For 21 Min (3R) 1000 M Row
6-4-2024 CUMARTESİ
Strength Every 1:30 Min For 12 Min(8R) 4 Front Squat(Rpe6-8) -Then- MetCon Every 3:30 Min For 17:30 Min(5R) 10 C2Bar Pull-Up 10 Strict Burpee 10 Kb Swing(24Kg-16Kg)
5-4-2024 CUMA
MetCon 30 Min Emom(6R) 1.Min:15 Wall Ball(9Kg-6Kg) 2.Min:10 Cal Assault Bike 3.Min:100 M Shuffle Run(10M/10M) 4.Min:30 M Walking Lunge(R1-L2) 5.Min:Rest
4-4-2024 PERŞEMBE
Strength&Conditioning 32 Min Emom(8R) 1.Min:250 M Row 2.Min:Rest 3.Min:5 Back Squat(Rpe 7-8) +20 Push -Ups 4.Min:Rest
3-4-2024 ÇARŞAMBA
MetCon Every 2:30 Min For 15 Min(6R) 5 Power Snatch(Rpe 4-6) 10 Burpee Barbell Lateral Jump Over -Then- Strength Every 3 Min For 15 Min (5R) 10 Tall Kneeling Ladmine Press(R) 10 Tall Kneeling Ladmine Press(L) 8 Single Arm Ring Row(R) 8 Single Arm Ring Row(L)
2-4-2024 SALI
MetCon 24 Min Emom(6R) 1.Min:12/10 Cal Assault Bike 2.Min:20 Ring Mountain Clımber(R1-L2) 3.Mn: 12 Dumbell Power Snatch (R1-L2) 4.Min: Rest -Then- Core Control & Strength 20 Sec:Split Squat Hold(R) 20 Sec:Split Squat Hold(L) 20 Sec:Rest 20 Sec:Alternatif V-Up(R1-L2) 20 Sec:Hollow Hold 20 Sec:Rest
1-4-2024 PAZARTESİ
Oly. Every 2 Min For 16 Min(8R) 3 Clean&Jerks(Rpe 4-6) 3 Front Squat -Then- Every 3 Min For 15 Min(5R) 12 Paralel Bar Dips 10 Bent Over Barbell Row 30 Sec Bottom Push-Ups Hold -Then- Core Gymnastics 7 Min Emom 10 Toes-To-Bar