13-11-2022 PAZAR
MetCon 5 Round For Time 9 Double Dumbbell Clean 15 Double Dumbbell Front Squat 21 Hand-Release Push-ups 27 Step Walking Lunge(R1-L2)
12-11-2022 CUMARTESİ
MetCon Every 8 Min For 40 Min (5R) 500 M Row 21 Burpee 15 Cal Assault Bike
11-11-2022 CUMA
Multi-Strength 10 Min Emom Odd: 5 Back Squat(%70)+10 Seat Dumbell Shoulder Press Even:Rest -Then- 10 Min Emom Odd: 5 Bench Press(%70)+ 10 Seat Dumbbell Alt Curls(R1-L2) Even: Rest -Then- 10 Min Emom Odd:5 Weighted Reverse Strict Pull-Up +10 Lying Barbell French Triceps Ext Even:Rest
10-11-2022 PERŞEMBE
Oly Every 1:45 Min For 10:30 Min(6R) 3 Squat Clean+3 Front Squat -Then- MetCon 24-21-18-15-12-9-6-3 Ring Push Ups Or Push-Ups Box Jump Over(24″-20″) V-Up Cap Time:23 Min
9-11-2022 ÇARŞAMBA
MetCon Two Person Team 100 Deadlift(100Kg-70Kg) 100 Cal.Assault Bike 75 Burpee Lateral Jumps 50 Cal Assault Bike 50 Dead Llift Cap Time:35 Min
8-11-2022 SALI
MetCon 18 Min Emom(6R) 1.Min 6 Back Squat(%70)+12 KB Gorilla Row(R1-L2) 2.Min:15 Cal.Row 3.Min:Rest -Then- Gymnastic&Core Strength Every 3 Min For 15 Min (5R) 15 Toes-To-Bar 15 Hollow Rock 15 Sec Hollow Hold
7-11-2022 PAZARTESİ
Oly Every 1:45 Min For 10:30 Min(6R) 3 Squat Snatch+3 Overhead Squat -Then- MetCon 4 Round 5 Min Amrap 50 Double Unders Or 75 Single Jump Rope 15 Hand-Release Push-Ups 10 Pull-Up Rest:2 Min
6-11-2022 PAZAR
MetCon 5 Round For Time 21 Kb Swing(24Kg-16Kg) 18 Steps Kb Goblet Walking Lunge(R1-L2) 15 Toes To Bar 30 Ring Mountain Climber(R1-L2)
5-11-2022 CUMARTESİ
MetCon Every 5:30 Min For 32:30 Min(6R) 400 M Run 15 Cal.Row 10 Cal.Assault Bike
4-11-2022 CUMA
Two Person Team Wod MetCon For Time: 100 Wall Ball(9Kg-6Kg) 80 Cal.Row 60 Dumbbell Power Snatch(R1-L2) 80 Wall Ball 60 Cal. Row 40 Dumbbell Power Snatch 60 Wall ball 40 Cal. Row 20 Dumbbell Power Snatch 40 Wall-ball 20 Cal.Row 10 Dumbbell Power Snatches Cap Time:40 Min