17-4-2023 PAZARTESİ
Strength&Conditioning For Time: 24-21-18-15-12-9-6-3 Barbell Burpee Lateral Jump Front Squat(45Kg-30Kg) Pull-Up Cap Time:32 Min
16-4-2023 PAZAR
MetCon For Time: 50-35-15 Kb Swing(24Kg-16Kg) Box Jump Over(24”-20”) Wall-Ball(9Kg-6Kg)
15-4-2023 CUMARTESİ
MetCon 5 Round For Time: 40 M Burpee Broad Jumps(10M-10M) 20 Pull-Up 40 Air Squat
14-4-2023 CUMA
MetCon 36 Min Emom(6R) 1.Min:15-12 Cal.Row 2.Min:12-10 Toes-To-Bar 3.Min:30 Sec Hollow Hold 4.Min :15-12 Wall-Ball(9Kg-6Kg) 5.Min:30 Sec Wall-Sit Hold 6 Min:Rest
13-4-2023 PERŞEMBE
Oly 10 Min Emom 3 Power Snatch(%70) -Then- Strength Every 2 Min For 12 Min(6R) 5 Back Squat(%75) -Then- Gymnastic&Strenght Every 2:30 Min For 12:30 Min(5R) 3 Wall-Clımber 10 HandRelease Push-Up
12-4-2023 ÇARŞAMBA
Two Person Team MetCon 200 Cal.Assault Bike 150 Kb Swing(24Kg-16Kg) 100 Bupree 100 Senkronize Sit-Up Cap Time:40 Min
11-4-2023 SALI
Strength&Conditioning Every 2 Min For 12 Min(6R) 5 Front Squat(%75) -Then- 5 Round For Time 10 Power Clean(60Kg-40Kg) 20 Wall-Ball(9Kg-6Kg) Cap Time:23 Min
10-4-2023 PAZARTESİ
Two Person Team 200 Cal Row 150 Dumbell Power Snatch (R1-L2) 100 Pull-Up 100 Senkronize Front Lunge (R1-L2) Cap Time:40 Min
9-4-2023 PAZAR
MetCon 32 Min Emom(8R) 1.Min:12 Burpee 2.Min:50 Double-Under Or 75 Single Jump Rope 3.Min:15 Wall-Ball(9Kg-6Kg) 4.Min:Rest
7-4-2023 CUMA
Strength Every 1:45 Min For 10:30 Min(6R) 3 Back Squat(%75)+8 Tall Kneelig Dumbell Arnold Press -Then- Every 1:45 Min For 10:30 Min(6R) 3 DeadLift(%75)+8 Supinated Grip Chin-Up -Then- Evet 1:45 Min For 8:45 Min(5R) 6 Split Squat Hold Dumbell Curl (R) 6 Split Squat Hold Dumbell Curl (L) 12 Dumbell Deficit Push-Ups