12-6-2022 PAZAR
Strength Every 1:30 Min For 10:30 Min(7R) 3 Deadlifts(%75) -Then- MetCon Every 4 Min for 20 Min (5R) 50 Double-Unders Or Singel Jump Rope 400 M Run 30 Step Walking Lunge(R1-L2)
11-6-2022 CUMARTESİ
MetCon Every 1:30 Min For 30 Min(5R) 1.R: 15-12 Cal Assault Bike 2.R: 10 Front Squat No Rack(50Kg-35Kg) 3.R: 15 Ring Dips Or 20 Paralell Bar Dips 4.R: Rest
10-6-2022 CUMA
Two Person Team MetCon 34 Min Amrap 400 M Run 40 Wall-Ball(9Kg-6Kg) 500 M Row 40 Kb Swings(24Kg-16Kg)
9-6-2022 PERŞEMBE
Oly. Every 1:45 Min For 12:30 Min(7R) 3 Squat Snatch(%70-%65) -Then- Gymnastic Strength Every 2 Min For 10 Min(5R) 6 Strict C2Bar Pull-Up 30 Sec:Bottom Push-Up Hold -Then- Gymnastic Core Control Every 2 Min For 10 Min(5R) 10 Hollow Rock 20 Sec:Hollow Hold 30 Sec: Wall HandStand Hold
8-6-2022 ÇARŞAMBA
Two Person Team For Time: 2,000 M Row 100 Burpee 1600 M Run 100 Burpee 2,000 M Row Cap Time:40 Min
7-6-2022 SALI
MetCon 5 Rounds For Time: 5 Power Cleans and Jerks,(60Kg-40Kg) 20 Wall-Ball 5 Power Cleans and Jerks,(60Kg-40Kg) 20 Toes-To-Bar Cap Time:30 Min
6-6-2022 PAZARTESİ
Strength Every 2 Min For 12 Min (6R) Front Squat 3-3-2-2-1-1(%85-%90-%95) -Then- MetCon 27 Min Emom(6R) 1:30 Min: 200 M Run 1:30 Min: 12 Double Dumbell Push-Press+ 12 Step Dumbell Front Rack Reverse Lunge(R1-L2) 1:30 Min: Rest
5-6-2022 PAZAR
MetCon 5 Round For Time: 20 Wall-Ball(9Kg-6Kg) 20 Kb Swing(24Kg-16Kg) 400 M Run
4-6-2022 CUMARTESİ
Strength Every 2 Min For 14 Min (7R) 8-6-4-2-4-6-8(%65-%70-%75-%80) Back Squat -Then- Every 1:30 Min 9 Min(6R) 5 Deadlift Lift(%70) -Then- Every 1:30 Min For 9 Min(6R) 8 Weighted Paralell Bar Dips
3-6-2022 CUMA
MetCon 32 Min Emom(8R) 1.Min:200 M Run 2.Min:15 Burpee 3.Min:10 Cal.Assault Bike 4.Min:Rest