3-1-2023 SALI
Two Person Team MetCon 150 Dead Lift(100 Kg-70 Kg) 125 Burpee Barbel Lateral Jump Over 100 Pull-Up Cap Time:34 Min
2-1-2023 PAZARTESİ
Strength&Conditioning Every 3 Min 18 Min(6R) 5 Back Squat(%70) 10 Kb Swing(28Kg-16Kg) 15 Hollow Hold Crush Grip Kb Floor Press(28Kg-16Kg) -Then- Accessory Workout Every 3:30 Min For 14 Min (4R) Single Arm Bottoms Up KB Carry x 10m/arm 20 Sec:Passive Pull Up Bar Hang(Rıght Arm) 20 Sec:Passive Pull Up Bar Hang(Left Arm) 15 Band Pull…
30-12-2022 CUMA
Metcon 1 Squat Snatch(50Kg-35Kg) 2 Overhead Squat(50Kg-35Kg₺ 3 Power Clean(50Kg-35Kg) 4 Front Squat(5Kg-35Kg) 5 Strict Pull-Up 6 Burpee 7 Bent Over Barbell Row(50Kg-35Kg) 8 Wall-Ball(9Kg-6Kg) 9 Toes-To-Bar 10 Push-Ups 11 V-Up 12 Dead Lift (50Kg-35Kg) Cap Time:38 Min “1-2/-1-2-3/1-2-3-4/1.2.3.4.5/……..12”
29-12-2022 CUMA
Metcon 28 Min Emom (7R) 1.Min:15 Cal.Row 2.Min:75 Double-Unders Or Single 3.Min:30 Air Squat 4.Min:Rest -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 30 Ring Mountain Climber(R1-L2) 10 Supine Toes to Bar 3sec lowering
28-12-2022 ÇARŞAMBA
Multi-Strength Every 4 Mim For 20 Min(5R) 8 DeadLift(%60) 10 Kb Reverse Lunge(R1-L2) 12 Kb Floor Press 14 Kb Deficit Push-Ups -Then- Isometric Strength Every 3:30 Min For 14 Min(4R) 30 Sec:Kb Front Rack Wall-Sit Hold 30 Sec:Hollow Hold 1 Min:Plank
27-12-2022 SALI
Metcon Two Person Team 35 Min Amrap 50 Cal.Row 40 Wall-Ball(9Kg-6Kg) 30 Box Jump(24”-20”)
26-12-2022 PAZARTESİ
Strength&Conditioning Every 2:15 Min 22:30 Min (10R) 3 Power Clean(60Kg-40Kg) 5 Front Squat 7 Burpee Barbell Lateral Jump -Then- Gymnastic &Core Strength 21-18-15-12-9-6-3 Toes-To-Bar V-Up Hollow Rock Cap Time:15 Min
25-12-2022 PAZAR
Metcon For Time: 50-35-20 KB Swing(24Kg-16Kg) Kb Goblet Reverse Lunge(R1-L2) Handrelease Push-Ups
24-12-2022 CUMARTESİ
Oly. Every 1:30 Min For 9 Min(6R) 6 Power Snatch (%60) -Then- Metcon 21-18-15-12-9-6-3 Pull-Up Box Jumps(24”-20”)
23-12-2022 CUMA
Strength Every 3 Min For 15 Min(5R) 15 Bench Press (%60) 20 M Kb Walking Lunge (R1-L2) -Then- Every 3 Min For 15 Min(5R) 10 Bench Supported Single Arm Kb Row(R) 10 Bench Supported Single Arm kb Row(L) 10 Ladmine Split Squat Hold With Press(R) 10 Ladmine Split Squat Hold With Press(L) -Then- Core Strength…