22-10-2022 CUMARTESİ
Strength&Conditioning 6 Round For Time 15 Front Squat(40Kg-30Kg) 15 Kb Swings(24Kg-16 Kg) 15 Hand-Release Push-Ups
21-10-2022 CUMA
Two Person Team MetCon 30 Min Amrap 600 M Row 4 Rounds of Cindy 1 round of Cindy 5 Pull-ups, 10 Push-Ups, and 15 Squat.
20-10-2022 PERŞEMBE
Oly. 10 Min Emom 1 Squat Snatch(%60) -Then- Strength 10 Min Emom 5 Bench Press(%60) -Then- Every 3:30 Min For 14 Min (4R) 10 Singel Arm Dumbbell Bulgarıan Split Squat(R) 10 Single Arm Dumbbell Bulgarıan Split Squat(L) 10 Single Arm Dumbbell Row(R) 10 Singel Arm Dumbbell Row(L)
19-10-2022 ÇARŞAMBA
Strength Every 1:30 Min For 9 Min(6R) 3 Front Squat(%75) -Then- Strength&Conditioning Every 3 Min For 15 Min(5R) 7 Hang Power Cleans(50Kg-30Kg) 5 Thrusters(50Kg-30Kg) 3 Wall-Clımb -Then- Gymnastic Every 2 Min For 10 Min(5R) 10 Toes -To -Bar 15 V-Up
18-10-2022 SALI
Condıtıonıng Two Person Team For Time: 100 Cal Row 100 Cal Assault Bike 100 Wall-Ball 100 Burpee Cap Time:40 Min
17-10-2022 PAZARTESİ
Multi-Strength Every 2:30 Min For 12:30 Min(5R) 10 Dead Lif(%70) 10 Arnold Press -Then- Every 2:30 Min For 12:30 Min(5R) 10 Step Front Rack Forward Lunge(R1-L2) 10 Reverse Grip Strict Pull-Ups -Then- Core Strength Every 2:30 Min For 12:30 Min (5R) 12 Ladmine Oblique Twist(R1-L2) 20 Sec: Elbow Star Plank(R) 20 Sec:Elbow Star Plank(L)
16-10-2022 PAZAR
MetCon 5 Round For Time 15 Burpee No Jump 15 Dumbbell Push Press 15 Box Jump(24″-20″)
15-10-2022 CUMARTESİ
MetCon 45 Emom(5R) 1.R:Every 3 Min 500 M Row 2.R:Every 3 Min 40 Wall-Ball(9Kg-6Kg) 3.R:Every 3 Min 30 Ring Row
14-10-2022 CUMA
Strength Every 2 Min For 12 Min(6R) 5 Back Squat(%75) -Then- MetCon 24 Min Emom(6R) 1.Min:15 Floor Press 2.Min:15 Kb Swing(24Kg-16Kg) 3.Min 6 Singel Kb Front-Rack Squat(R)+6 Kb Front-Rack Squat(L) 4.Min:Rest
13-10-2022 PERŞEMBE
MetCon Two Person Team 200 Cal Assault Bike 200 Dumbbell Power Snatch(R1-L2) 100 Burpee Box Jump(24″-20″) Cap Time:40 Min