28-8-2023 PAZARTESİ
PAZARTESİ Strength&Conditioning Every 2:30 Min For 20 Min (8R) 5 Power Clean(Rpe 4-6)+10 Pull-Up +15 Air Squat -Then- Core Strength Every 4 Min For 12 Min(3R) 20 V -Up 30 Sit-Up 1 Min:Plank
27-8-2023 PAZAR
Strength&Conditioning 5 Round 5 Min Amrap 10 Dumbell Clean&Jerks 10 Dumbell Front Rack Squat Rest:2 Min
26-8-2023 CUMARTESİ
MetCon 30 Min Amrap 400 M Run 21 Wall-Ball(9Kg-6Kg) 15 Box Jump Over(24”-20”)
25-8-2023 CUMA
Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(Rpe 7-8) -Then- Every 4 Min For 24 Min(6R) 5 Strict HandStand Push-Ups Or 2 Wall-Clımb 10 Floor Press(Rpe 6-7) 5 Bar Muscle-Up Or 5 C2 Bar Pull-Up+ 5 Push-Up 10 Reverse Grip Bent Over Barbell Row
24-8-2023 PERŞEMBE
Two Person MetCon 6 Round For Tıme 30 Cal. Row 30 Cal.Assault 30 Burpee Cap Time:40 Min
23-08-2023 ÇARŞAMBA
Strength&Conditioning 24 Min Emom(6R) 1.Min:10 Supinated Grip Strict Chin-Up 2.Min:15 Weight Or Free Parallel Bar Dips 3.Min:20 Step Double Dumbell Walking Lunge(R1-L2) 4.Min:Rest -Then- Core Strength Every 2::30 Min For 10 Min(4R) 10 Dumbell Turkish Sıt-Up 20 Sec:Single Dumbell Hollow Hold 10 Hlollow Rock
22-8-2023 SALI
Strength&Conditioning 200 M Run 5 Squat Snatch(Rpe 5) 200 M Run 4 Squat Snatch(Rpe 6) 200 M Run 3 Squat Snatch(Rpe 7) 200 M Run 2 Squat Snatch(Rpe 8) 200 M Run 1 Squat Snatch(Rpe 9) 200 Double-Unders Or Single 1 Squat Snatch 150 Double-Unders 2 Squat Snatch 100 Double-Unders 3 Squat Snatch 50 Double-Unders…
21-8-2023 PAZARTESİ
Strength&Conditioning 15 Min Emom(5R) 1.Min:8 Front Squat(Rpe 4-6) 2.Min:12/10 Cal. Assault Bike 3.Min:Rest -Then- 15 Min Emom(5R) 1.Min:8 Barbell Strict Press 2.Min:12/10 Strict Burpess 3.Min:Rest
18-8-2023 CUMA
Two Person Team Metcon 4 Round 400 M Run 20 Devil Press -İmmediately After- 2000 M Row -immediately After- 4 Round 400 M Run 30 Toes-To-Bar Cap Time:40
17-8-2023 PERŞEMBE
Strength Every 2 Min For 10 Min 8 Back Squat(Rpe 6-8 ) -Then- Every 2:30 Min For 12:30 Min(5R) 8 Kneeling Single Kb Front Rack Hold With Landmıne Press(R) 8 Kneeling Single Kb Front Rack Hold With Landmıne Press(L) 8 Stirct Pull-Up -Then- Every 3 Min For 12 Min(4R) 8 Single Leg Single Kettlebel DeadLift(R)…