23-7-2023 PAZAR
Conditioning 30 Min Emom(10R) 1.Min:10 Cal.Assault Bike 2.Min:12 Burpee 3.Min:Rest
22-7-2023 CUMARTESİ
Strength&Conditioning 37:30 Min Emom(5R) 1.Every 2:30 Min For 400 M Row 2.Every 2:30 Min For 20 Step Dumbell Walking Lunge(R1-L2) 3.Every 2:30 Min For 8 Dumbell Hammer Curl With Dumbell Press 8 Barbell Reverse Grip Bent Over Row 50 Double -Unders Or 50 Single Jump Rope
21-7-2023 CUMA
Metcon Two Person Team 100-75-50 Wall-Ball(9Kg-6Kg) 100-75-50 Step Walking Lunge(R1-L2) 100-75-50 Alternatif V-Up(R1-L2) 120 M-180 M- 240 M KB Farmers Carry Walks Cap Time:40 Min
20-7-2023 PERŞEMBE
MetCon 36 Min Emom(6R) 1.R: Every 2 Min 15/12 Cal.Row+10 Box Jump(24”-20”) 2.R: Every 2 Min 200 M Run+12/10 Kb Swing(24Kg-16Kg) 3.R:Rest
19-7-2023 ÇARŞAMBA
Strength&Conditioning 12 Min Emom Odd:4 Back Squat(%75)+8 Cal Assault Bike Even:Rest -Then- 12 Min Emom Odd:4 Bench Presss(%75)+Strict Burpee Even:Rest -Then- 10 Min Emom Odd:8 Bench Support Dumbell Row(R)+8 Bench Support Dumbell Row(L) Even:4 Strict C2B Pull-Up
18-7-2023 SALI
WeightLifting Every 2 Min For 12 Min(6R) 5 Power Snatch +5 Overhead Squat(Rpe4-6) -Then- Multi-Strength Every 3 Min For 12 Min (4R) 10 Singel Arm Kb Front Rack Reverse Lunge(R) 10 Half Kneeling Kb Press(R) 10 Singel Arm Kb Front Rack Reverse Lunge(L) 10 Half Kneeling Kb Press(L) -Then- Core Strength Every 2:30 Min For…
17-7-2023 PAZARTESİ
Weightlifting Every 2 Min For 12 Min(6R) Squat Clean 1.R:5 Rep(%55) 2.R:5 Rep(%60) 3.R:3 Rep(%65) 4.R:3 Rep(%70) 5.R: 1 Rep(%75) 6.R: 1 Rep(%80) -Then- Strength&Conditioning Every 2:30 Min For 12:30 Min(5R) 5 Ring Muscle-Up Or 7C2 Bar Pull-Up + 7 Push-Ups 5 Thruster(Rpe4-6) -Then- Isometric Strength 4 Round 30 Sec:Star Plank(R) 30 Sec:Rest 30 Sec:Star…
16-7-2023 PAZAR
Metcon 24 Min Emom(6R) 1 .Min:15 Kb Goblet Squat(28Kg-16Kg) 2.Min:15 Toes-To-Bar 3.Min:3 Wall-Clımber 4.Min:Rest -Then- İsometric Core Strength 4 Round 30 Sec:Sıde Plank(R) 15 Sec:Rest 30 Sec:Sıde Plank(L) 15 Sec:Rest
15-7-2023 CUMARTESİ
Strength&Conditioning 5 Round For Time: 400 M Run 20 Dumbell Power Snatch(R1-L2) 10 Single Arm Dumbell Push Press(R) 10 Single Arm Dumbell Push Press(L)
14-7-2023 CUMA
MetCon 32 Min Emom(8R) 1.Min:100/75 Double Unders Or 100 Single Jump Rope 2.Min:20/15 Hand-Release Push Ups 3.Min:18/15 Cal Row 4.Min:Rest