25-9-2022 PAZAR
MetCon 5 Round For Time: 20 Wall-Ball 15 Toes-To-Bar 400 M Run
24-9-2022 CUMARTESİ
MetCon 32 Min Emom(8R) 1.Min:12 Cal.Row 2.Min:10 Cal.Assault Bike 3.Min:10 Burpee Lateral Row Jumps 4.Min:Rest
23-9-2022 CUMA
Multi-Strength Every 2:30 Min For 12:30 Min(5R) 10 Standing Singel Arm Ladmine Press(R) 10 Standing Singel Arm Ladmine Press(L) 10 Ladmine Split Squat(R) 10 Ladmine Split Squat(L) -Then- 10 Min Emom Odd:12 Floor Press Even:12 Bent Over Row -Then- Gymnastic 10 Min Emom 10 Toes-To Bar
22-9-2022 PERŞEMBE
Strength&Conditioning 18 Min Emom(6R) 1.Min:2 Squat Snatch+ 2 Ovehead Squat(Ss%65-%60) 2.Min:15/12 C2Bar Pull-Ups 3.Min:Rest -Then- MetCon For Time: 200-150-100-50-25 Double-Unders Or Single Jump Rope 50-40-30-20-10 Sit-Ups Cap Time:18 Min
21-9-2022 ÇARŞAMBA
Two Person Team 5 Round For Time 500 M Row 50 Dumbbell Power Snatch(R1-L2) 500 Meter Row 50 Wall-Ball(9Kg-6Kg) Cap Time:40 Min
20-9-2022 SALI
Strenght&Conditioning 18 Min Emom (6 Round) 1.Min:1 Hang Power Clean + 2 Power Clean 2.Min: 2 Squat Clean+ 2 Front Squat 3.Min: 10 /8 Burpee Lateral Jump Over *Clean”ler Squat Clean(%70-%75)ile -Then- İsometric&Dynamic Strength Every 2:30 Min For 12:30 Min(5R) 30 Sec:Ring Dips Hold 15 Hand-Release Push-Ups
19-9-2022 PAZARTESİ
Multi-Strength 24 Min Emom(6R) 1.Min:10 Back Squat(%65-%60) 2.Min:10 Bent-Over Dumbbell Row+10 Dumbell Press 3.Min: 10 Tall Kneeling Alt Dumbbell Curl(R1-L2)+10 L-Seat Dumbbell Overhead Extension Or Standing Dumb Overhead Ext 4.Min:Rest -Then- Core Strength&Control Every 2:15 Min For 11:15 Min(5R) 15 Sec:Hanging L Sit Hold 10 Hollow Rock 15 Sec:Hollow Hold
18-9-2022 PAZAR
MetCon 5 Round For Time: 20 Wall-Ball(9Kg-6Kg) 20 Kb Swings(24Kg-16Kg) 20 Burpee
17-9-2022 CUMARTESI
Conditioning Every 6 Min For 36 Min(6R) 400 M Run 15 Cal.Assault Bike 75 Double Unders Or Single Jump Rope
16-9-2022 CUMA
Multi-Strength 32 Min Emom(8R) 1.Min:10 Weighted Paralell Bar Dips + 10 Step Double Kb Front-Rack Walking Lunge(R1-L2) 2.Min:Rest 3.Min:10 Double Kb Gorilla Row (R1-L2)+ 10 Single Kb Sumo Squat Jump 4.Min:Rest