11-1-2023 ÇARŞAMBA

Multi Strength Every 3:30 Min For 17:30 Min(5R) 8 Half Kneeling DB Chop and Lift(R) 8 Half Kneeling DB Chop and Lift(L) 10 M Single Arm Dumbell Overhead Lunge(R) 10 M Single Arm Dumbell Overhead Lunge(L) 15 Sec:Pul-Up Bar Hanging L-Sit Hold Or Tuck Up Hold -Then- Tempo Strength Every 3 :30 Min For 17:30…

10-1-2023 SALI

Strength&Conditioning 50 Deadlifts(60Kg-40Kg) 30 Barbel Facing Burpee 40 Shoulder to Overhead (60Kg-40Kg) 20 Barbel Facing Burpee 30 Front Squats (60Kg-40Kg) 15  Barbel Facing Burpee 20 Power Cleans (60Kg-40Kg) 10 Barbel Facing Burpee 10 Thrusters (60Kg-40Kg) 5 Barbel Facing Burpee Cap Time:34 Min

9-1-2023 PAZARTESİ

Strength&Conditioning 5 Round 1.Min:18-15 Cal.Row 45 Sec:Rest 1.Min:10 Double KB Front Rack Squat+10 Alt Kb Gorilla Row(R1-L2) 45 Sec:Rest 1.Min:12-10 Cal.Assult Bike 45 Sec:Rest -Then- İsometric Strength Every 2:30 Min For 10 Min (4R) 20 Sec:Double  KB Split Squat Hold(R) 20 Sec:Double  KB Split Squat Hold(L) 20 Sec:Supinated Grip Pull-Up Bar Hold 20 Sec:Kb L-Sit…

4-1-2023 ÇARŞAMBA

Multi-Strength Every 2:30 Min For 12:30 Min(5R) 5 Bench Press(%60) 10 Alt Bent Over Dumbell Row(R1-L2) 15 Dumbell Deficit Push-Ups -Then- Every 2:30 Min For 12:30 Min (5R) 8 Barbell Hip Thrust 8 Bulgarian Split Squat(R) 8 Bulgarian Split Squat(L) -Then- Middle Workout Every 2:30 Min For 10 Min(4R) 20 Plank March(R1-L2) 10 V-Up 20…