5-3-2023 PAZAR
MetCon For Time 21-18-15-12-9-6-3 Kb Swing(24Kg-16Kg) HandRelease Push-Ups Box Jumps(24”-20”) Toes-To-Bar
4-3-2023 CUMARTESİ
MetCon Every 4 Min For 24 Min (6R) 15 Burpee 100 M Shuttle Run(10 M-10 M)
3-3-2023 CUMA
MetCon 32 Min Emom(8R) 1.Min:8 KB Front Rack Squat(24Kg-12Kg) 2.Min:12 Wall-Ball(9Kg-6Kg) 3.Min:15 Cal.Row 4.Min:Rest
2-3-2023 PERŞEMBE
Cindy XXX 10 pull-ups 20 push-ups 30 squats 15 pull-ups 30 push-ups 45 squats 20 pull-ups 40 push-ups 60 squats 25 pull-ups 50 push-ups 75 squats 30 pull-ups 60 push-ups 90 squats Cap Time:35 Min
1-3-2023 ÇARŞAMBA
MetCon 32 Min Emom(8R) 1.Min:10 Cal.Assault Bike 2.Min:12 Dumbell Power Snatch(R1-L2) 3.Min:75 Double Under Or 75 Singel Jump Rope 4.Min:Rest
28-2-2023 SALI
Two Person Team For Time: 20 Round 5 Hang Power Clean(50Kg-35Kg) 3 Front Squat 1 Push Press -İnmediatly After- 100 Burpee Lateral Jump 100 Sekronize Sit-Up Cap Time:35 Min
27-2-2023 PAZARTESİ
Strength Every 2:30 Min For 12:30 Min(5R) 8 Barbell Behind Neck Bulgarain Split Squat(R) 8 Barbell Behind Neck Bulgarain Split Squat(R) -Then- Every 1:30 Min For 9 Min(6R) 8 Bench Press(%65) -Then- Gymnastıc Strength Every 1:45 Min For 10:30 Min(6R) 5 Strict C2Bar Pull-Ups 5 Ring Dips 5 Strict Toes-To-Bar
26-2-2023 PAZAR
MetCon 32 Min Emom(8R) 1.Min:12 Cal.Assault Bike 2.Min:15 Kb Swings(24Kg-16Kg) 3.Min: Plank 4.Min:Rest
25-2-2023 CUMARTESİ
MetCon Every 5 Min For 30 Min(6R) 300 M Row 12 Double Dumbell Power Clean 12 Burpee
24-2-2023 CUMA
Multi-Strength Every 2:45 Min For 13:45 Min(5R) 8 Back Squat(%60)+ 12 Glute Bridge Dumbell Floor Press -Then- Every 2:45 Min For 13:45 Min(5R) 8 DeadLift(%60) 12 Dumbell Shoulder Press -Then- Every 2:30 Min For 12:30 Min(5R) 10 Lying Barbell Ticeps Extensions 10 Barbell Curl