24-1-2023 SALI
Metcon Two Person Team 100 Senkronize DeadLift(110Kg-90Kg) 100 Senkronıze Barbel Facing Burpee 100 Senkronize Dumbell Thruster Cap Time:35 Min
23-1-2023 PAZARTESİ
Oly. Every 1:30 Min 10:30 Min(7R) 1 Hang Squat Snatch+1 Squat Snatch+ 2 Overhead Squat -Then- Strength Every 1:45 Min For 10:30 Min(6R) 5 Font Squat(%75) -Then- Gymnastic Strength Every 3:30 17:30 Min For(5R) 5 Rounds 10/12 Ring Body Saw 30 Sec:HandStand Hold 30 Sec:Hollow Hold 10/12 Ring Push Ups
22-1-2023 PAZAR
MetCon 5 Round For Time 15 Medball Clean(9Kg-6Kg) 8 Single Arm Dumbell Clean&Jerk(R) 10 Single Leg Dumbell Reverse Lunge(R) 8 Single Arm Dumbell Clean&Jerk(L) 10 Single Leg Dumbell Reverse Lunge(L) 15 İnverted Ring Row
21-1-2023 CUMARTESİ
Metcon 6 Round Total Reps 1 Min:Max Assault Bike 1 Min:Rest 1 Min:Max Effort Kb Swing(24Kg-16Kg) 1 Min:Rest 1 Min: Max Effort Burpee 1 Min:Rest
20-1-2023 CUMA
MetCon Two Person Team 4000 M Row 100 Burpee Box Jump Over(24”20”) Cap Time:35 Min
19-1-2023 PERŞEMBE
MetCon Every 4 Min For 20 Min(5R) 15 Wall-Ball(9Kg-6Kg) 20 M Double Dumbbell Farmer Carry Walking Lunge(R1-L2) 20 M Double Dumbell Ovehead Hold Walking -Then- Core Strength Every 3:30 Min For 14 Min(4R) 30 Sec:Hollow Hold 20 Anchored Feet Sit Ups 30 Ring Mountain Clımbers(R1-L2)
18-1-2023 ÇARŞAMBA
Strength 10 Min Emom 3 Front Squat(%65) -Then- Multi Strength Every 5 Min For 25 Min(5R) 10 Bent Over Barbell Row 15 Sec:Supinated Grip Chin -Up Hold 10 Floor Press 30 Sec:Bottom Push-Up Hold 5 Bar Muscle-Up Or 5 Strict C2Bar Pull-Up 15 Push-Ups 25 Air Squat
17-1-2023 SALI
MetCon Two Person Team 15 Min Amrap 400 M Row 20 Burpee Lateral Jump Row Rest:3 Min 15 Min Amrap 20 Cal.Assault Bike 30 Wall-Ball(9Kg-6Kg)
16-1-2023 PAZARTESİ
Strength&Conditioning Every 2:15 Min For 11:15 (5R) 5 Power Clean(%70) 10 Reverse Grip Strict Pull-Up -Then- Every 2:30 Min For 15 Min(5R) 8 Back Squat(%65) 12 Alternating DB Z Press(R1-L2) -Then- Multi-Strength Every 2 Min For 8 Min(4R) 10 Split Squat Hold With Dumbell Supinated Curl(R) 10 Split Squat Hold With Dumbell Sıde Lateral Raises
15-1-2023 PAZAR
Conditioning Every 7 Min For 21 Min(3R) 1000 M Row -Then- Every 7 Min For 21 Min(3R) 40 Cal.Assault Bike