3-2-2023 CUMA
Metcon 15 Min Amrap 15 Handrelease Push -Ups 10 Behind Neck Barbell Reverse Lunge(R1-L2) 3 Min Rest 15 Min Amrap For Time: 10 Box Jump (24”-20” ) 15 Wall Ball (9Kg-6Kg
2-2-2023 PERŞEMBE
MetCon Two Person Team 150 Cal.Row (Partner Single Dumbell Overhead Hold) 150 Medball Clean(9Kg-6Kg) 150 Dumbell Power Snatch(R1-L2) 150 Senkronize Sit-Up Cap Time: 38 Min
1-2-2023 ÇARŞAMBA
Strength Every 2 Min 10 Min (5R) Back Squat(%60-%65-%70-%75-%80) 10-8-6-4-2 -Then- Every 2 Min For 8 Min (4R) 8 Ladmine Single Leg Romanian Dead Lift(R) 8 Ladmine Single Leg Romanian Dead Lift(L) -Then- Upper Body Strength Every 2 Min For 10 Min (5R) 12 Barbell Floor Press 6 Strict C2 Bar Pull-UP -Then- Every 2…
31-1-2023 SALI
Two Person Team MetCon 3 Round 10 Min Amrap 10 Power Clean(70Kg-50Kg) 20 Burpee 30 Wall-Ball(9Kg-6Kg) Rest:2,5 Min
30-1-2023 PAZARTESİ
MetCon Every 5 Minutes x 4 Rounds: Station 1: 400 M Row 8 Single KB Front Rack Squat(R) 8 Single KB Front Rack Squat(L) 45 Sec:Wall-Sit Hold Station 2: 20 Bar Dips 20 Kettlebell Swings 30 Sec:Singel Arm Kb Overhead Hold(R) 30 Sec:Singel Arm Kb Overhead Hold(L)
29-1-2023 PAZAR
MetCon 6 Round 20 Wall-Ball(9Kg-6Kg) 15 DeadLift(85Kg) 10 Pull-Ups
28-1-2023 CUMARTESİ
MetCon 32 Min Emom (8R) 1.Min:12-10 Cal Assault Bike 2.Min:75 Double-Unders 3.Min: Plank 4.Min:Rest
27-1-2023 CUMA
Oly. Every 1:30 Min 10:30 Min(7R) 1 Hang Squat Clean +1 Squat Clean+ 2 Front Squat -Then- MetCon 24-21-18-15-12-9-6-3 Burpee Kb Swing(24Kg-16Kg) Toes-To-Bar Cap Time:25 Min
26-1-2023 PERŞEMBE
MetCon Two Person Team 35 Min Amrap 500 M Row 20 Box Jump Over(24”-20”) 30 Wall-Ball(9Kg-6Kg)
25-1-2023 ÇARŞAMBA
Multi-Strength Every 2 Min For 12 Min(6R) 5 Back Squat(%75) 12 Alternatif Dumbell Chest Press(R1-L2) -Then- Every 4 Min For 20 Min (5R) 10 Singel Arm Dumbell Row(R) 10 Single Arm Dumbell Row(L) 10 Single Dumbell Bulgarian Split Squat(R) 10 Single Dumbell Bulgarian Split Squat(L) 10 Supinated Grip Strict Chin-Up