29-1-2025 ÇARŞAMBA
Two Person Team MetCon 8 Round For Time: 500 M Row 20 Dumbell Power Snatch (R1-L2) 20 Wall-Ball(9Kg-6Kg) Cap Time:35 Min
28-1-2025 SALI
Strength&Conditioning 20 Min Emom(5R) 1.Mim 5 Power Clean (Rpe4-6)+ 6 Supinated Grip Strict Pull-Up 2.Min:Rest 3.Min:5 Front Squat(Rpe 4-6) +6 Barbell Burpee Lateral Jump 4.Min:Rest -Then- Core Strength Every 3 Min For 12 Min(4R) 30 Sec:Hollow Hold 1 Min:Plank
27-1-2025 PAZARTESİ
Multi-Strength Every 2:15 Min 11:15 Min(5R) 6 Singel Leg Bent Over With Dumbell Row(R) 6 Singel Leg Bent Over With Dumbell Row(L) 6 Split Squat Hold With Dumbell Curl(R) 6 Split Squat Hold With Dumbell Curl(L) -Then- 15 Min Emom(5R) 1.Min:10 Cal Assault Bike 2.Min:10 Tall Kneeling Arnold Press+10 Ring Push-Ups Or Dumbbell Deficit Push-Ups…
26-1-2025 PAZAR
Strength 10 Min Emom 3 Deadlift(Rpe6-7) -Then- MetCon For Time: 21-18-15-12-9-6-3 Pull-Up Bar Facing Burpee Kb Swing(24Kg-16Kg) Cap Time:25 Min
25-1-2025 CUMARTESİ
Conditioning 4 Round 3 Min:Max Cal Row 1.5 Min:Rest 3 Min:Max Cal Assault Bike 1.5 Min:Rest
24-1-2025 CUMA
Strength Every 1:15 Min For 12:30 Min(10R) 2 Fromt Squat(Rpe 6-7) -Then- Every 3:15 Min For 16:15 Min(5R) 10 Barbell Push-Press 12 KB Gorilla Row(R1-L2) 15 V-Up 20 Sec:Hollow Hold
23-1-2025 PERŞEMBE
Strength&Conditioning Two Person Team 50-40-30-20-10 Power Snatch(40Kg-25Kg) Barbell Front Rack Forward Lunge(R1-L2) Hand-Release Push-Ups Cap Time:40 Min
22-1-2025 ÇARŞAMBA
Strength Every 1:15 Min For 12:30 Min 2 Back Squat(Rpe 6-7) -Then- MetCon 24 Min Emom(6R) 1.Min:15 Wall-Ball(9Kg-6Kg) 2.Min:15 Toes-To-Bar 3.Min:50 D.U Or 75 Single Jump Rope 4.Min:Rest
21-1-2025 SALI
Strength&Conditioning 30 Min Emom(6R) 1.Min: 12 Bench Press (Rpe4-6) 2.Min:12/10 Cal Assault Bike 3.Min:12 KB Swing(24Kg-16Kg) 4.Min:18 Kb Lift Over(R1-L2)+15 Sec:Hollow Hold 5.Min:Rest
20-1-2025 PAZARTESİ
Strength &Conditioning Two Person Team 5 Round 5 Min Amrap 6 Squat Clean(60Kg-30Kg) 6 Front Squat(60Kg-30Kg) 10 Burpee Lateral Jump Over Rest:2,5 Min