9-5-2023 SALI
MetCon 21 Min Emom(7R) 1.Min:5 Back Squat(%70)+12 Jumping Lunge(R-L2) 2.Min:12 Kb Swing(24Kg-16Kg)+12 HandRelease Push-Ups 3.Min:Rest -Then- Core Strength 5 Round 30 Sec:Kb Russian Twist(R1-L2) 30 Sec:Rest 30 Sec:Hollow Rock 1 Min:Rest
8-5-2023 PAZARTESİ
Oly. 10 Min Emom 2 Squat Clean(%65) -Then- MetCon 5 Round 30 Sec:Max Thruster(40Kg-20Kg) 30 Sec:Rest 30 Sec:Max Toes-To-Bar 1:30 Min :Rest -Then- Core Strength 4 Round 1 Min:Plank 1 Min:Rest
7-6-2023 PAZAR
MetCon 5 Round For Time: 100 M Shutte Run(10M Run-10 M Run) 20 Dumbell Power Snatches(R1-L2) 15 Pull-Up
6-6-2023 CUMARTESİ
Strength&Conditiıning 5 Round 5 Min Amrap 4 Hang Power Clean(60Kg-40Kg) 6 Box Jump(24”-20”) 8 Wall-Ball(9Kg-6Kg) Rest:2.5 Min
5-5-2023 CUMA
Oly. 10 Min Emom 2 Squat Snatch(%60) -Then- MetCon 10 Round For Time 5 Overhead Squat(40Kg-30Kg) 6 Bar Facing Burpee 7 Toes To Bar Cap Time:24 Min
4-5-2023 PERŞEMBE
Conditioning 36 Min EMOM(6R) 1.Min:250 M Row 2.Min:75 Double-Under Or 75 Single 3.Min:15 Paralel Bar Dips 4.Min:25 Air Squat 5.Min:15 Burpee 6.Min:Rest
3-5-2023 ÇARŞAMBA
MetCon Two Person Team 75-50-35-20 Dedlift(90Kg-60Kg Pull-Up Wall-Ball(9Kg-6Kg) Cap Time:32 Min
2-5-2023 SALI
Strength&Conditioning 21 Min Emom(7R) 1.Min:8 Bench Press(%60)+12 Double Dumbell Reverse Lunge(R1-L2) 2.Min:10 Cal.Assault Bike 3.Min:Rest -Then- Core Strength Every 2:15 Min For 11:15 Min(5R) 15 Hollow Rock 12 V-Up 10 Sec:Hollow Hold
1-5-2023 PAZARTESİ
Strength&Conditioning Every 7 Min For 35 Min(5R) 400 M Row 15 Kb Swing(24Kg-16Kg) 12 Front Squat(50Kg-40Kg) 9 Burpee Barbell Lateral Jump Over
30-4-2023 PAZAR
Strength&Conditioning Every 3:30 Min For 17:30 Min(5R) 20 M Double Farmery Caary Walking Lunge(R1-L2) 15 Bench Press(%55-%50) -Then- Core Strength Every 4 Min For 16 Min(4R) 30 Sec:Hollow Hold 1 Min:Plank 1 Min:Wall-Sit Hold