26-9-2023 SALI
Two Person Team 40 Min Amrap 50 DeadLift(80Kg-60Kg) 400 M Run 50 Wall-Ball(9Kg-6Kg) 400 M Run
25-9-2023 PAZARTESİ
Strength 10 Min Emom 2 Back Squat(Rpe7-8) -Then- Strength&Conditioning Every 2 Min For 10 Min(5R) 10 Bench Press(Rpe 4-6) -Then- Every 2 Min For 10 Min(5R) 10 Single Arm Dumbell Plank Row On Bench(R) 10 Single Arm Dumbell Plank Row On Bench(L) -Then- Every 1:30 Min For 7:30 Min(5R) 10 Barbell Curl
24-9-2023 PAZAR
Strength&Conditioning 6 Round For Time 15 Double Dumbell Power Clean 12 Double Dumbell Thruster 9 Burpee No Jump 100 Double-Under or Single Jump Rope
23-9-2023 CUMARTESİ
Strength&Conditioning 30 Min Amrap 10 DeadLift(100Kg-70Kg) 10 Box Jump Over(24”20”) 400 M Run
22-9-2023 CUMA
Oly. 10 Min Emom 1 Hang Squat Snatch + 1 Squat Snatch (Work Up To Heavy) -Then- Strength&Conditioning Every 2:30 Min For 12:30 (5R) 10 C2Bar Pull-Up 10 Overhead Squat(Rpe 4-6) -Then- Core Strength Every 2:30 Min For 10 Min(4R) 10 Hollow Rock 15 Sec Hollow Hold 20 Alternatif V-Up(Sağ 1-Sol 2)
21-9-2023 PERŞEMBE
Conditioning 45 Min Emom(5R) 1.Every 3 Min For 500 M Row 2.Every 3 Min For 25/20 Cal.Assault Bike 3.Every 3 Min For 400 M Run
20-9-2023 ÇARŞAMBA
Strength&Conditioning Every 3:30 Min For 17:30 Min(5R) 9 Back Squat(Rpe 4-6) 15 Air Squat 30 Sec:Free Squat Hold -Then- Every 4 Min For 17:30 Min(5R) 4 HandStand Push-Up Or 2 Wall-Clımber 8 Bench Press(Rpe 4-6) 10 Push-Ups 12 Bench Support Single Arm Kb Row(R) 12 Bench Support Single Arm Kb Row(L) 15 Sec:Superman Hold
19-9-2023 SALI
MetCon Two Person Team 100-75-50-25 Wall-Ball(9Kg-6Kg) 100-75-50 25 Burpee 800 M-800 M-400 M-400 M Run Cap Time:40 Min
18-9-2023 PAZARTESİ
Oly. 10 Min Emom 1 Hang Squat Clean+1 Squat Clean(Work Up To Heavy) -Then- Every 3 Min For 15 Min(5R) 10 Supinated Grip Strict Chın-Up 10 Paralell Bar Dips 10 Bent Over Barbell Row -Then- 3 Round 20 Sec:Star Plank(R) 20 Sec:Rest 20 Sec:Star Plank(L) 20 Sec:Rest 20 Sec:Split Squat Hold(R) 20 Sec:Rest 20 Sec…
17-9-2023 PAZAR
Strength&Conditioning 21 Min Emom(7R) 1.Min:10 DeadLift(Rpe 4-6) 2.Min:10 Burpee Barbell Lateral Jump 3.Min:Rest -Then- Core Strength 4 Round Every 3:45 Min For 14 Min(4R) 1 Min:Wall-Sit Hold 1 Min:Plank 30 Sec Hollow Hold