27-7-2022 ÇARŞAMBA
MetCon Two Person Team 5 Round For Time: 50 Deadlift(80Kg-60Kg) 50 Cal Row 50 Burpees Lateral Jump Row Cap Time:40 Min
26-7-2022 SALI
MetCon 5 Round For Time: 400 M Run 100 Double-Unders Or 100 Singel Jump Rope 20 Dumbbell Snatches(R1-L2)(22,5Kg-12.5Kg) 20 Wall-Ball(9Kg-6Kg) Cap Time:40 Min
25-7-2022 PAZARTESİ
Oly 10 Min Emom 3 Squat Clean(%60) -Then- Gymnastic&Strength 21 Min Emom(7R) 1.Min: 5 Strict Handstand Pushups Or 8 Hand-Release Push-Ups +20/15 Sec:Bottom Push-Ups Hold 2.Min: 15-12 Pull-Up+ 20/15 Sec:Ring Row Hold 3.Min: Rest
24-7-2022 PAZAR
MetCon For Time: 20 Min Amrap 5 Power Clean 70 Kg/55 Kg 10 Dumbbell Push Press 22.5 / 15 kg’s 15 Toes-To-Bar
23-7-2022 CUMARTESİ
MetCon 21-18-15-12-9-6-3 Kb Swing(24Kg-16Kg) Burpees No Jump Box Jump(24″-20″) After each round 200 M Run
22-7-2022 CUMA
Strength Every 1:30 Min For 9 Min (6R) 5 Bench Press(%75) -Then- Every 2:30 Min For 12:30 Min(5R) 8 Barbell Behind Neck Bulgarian Split Squat(R) 8 Barbell Behind Neck Bulgarian Split Squat(L) -Then- Every 2:15 Min For 11:15 Min(5R) 10 Bent Over Barbell Row 15 Sec: Copanhagen Plank(R) 15 Sec: Copanhagen Plank(L)
21-7-2022 PERŞEMBE
MetCon 32 Min Emom(8R) 1.Min:12/10 Cal.Assault Bike 2.Min:75/50 Double-Unders Or Single 3.Min:16 Dumbell Power Snatch(R1-L2) 4.Min:Rest
20-7-2022 ÇARŞAMBA
MetCon Two Person Team 1000 M Run 100 Cal.Row 100 Burpee Lateral Jump Over 1000 M Run Cap Time:34 Min
19-7-2022 SALI
MetCon 10 Rounds For Time: 5 Deadlifts (100 Kg-80 Kg) 10 Toes-To-Bar 15 Wall-Ball(9 Kg-6 Kg) Cap Time:40 Min
18-7-2022 PAZARTESİ
Oly 10 Min Emom 3 Power Clean&Jerks(%65) -Then- Strength&Conditioning 20 Min Emom Odd:5 Back Squat(%65) Even:15 Handrelease Push-Ups