13-01-2022 PERŞEMBE
MetCon 6 Rounds For Time 20 Wall-Ball(9Kg-6Kg) 10 Deadlifts(100Kg-70Kg) 5 Ring Muscle-Up Or 5 C2Bar Pull-Up+5 Push-Ups Cap Time: 30 Min
12-01-2022 ÇARŞAMBA
MetCon Two Person Team 30 Min Amrap 50 Cal.Row 30 Burpee Lateral Jump Row
11-01-2022 SALI
Multi-Strength Every 4 Min For 24 Min (6R) 10 M Single Arm Dumbbell Overhead Walking Lunge(R) 5 Singel Arm Dumbbell Devil Press(R) 10 M Single Arm Dumbbell Overhead Walking Lunge(L) 5 Singel Arm Dumbbell Devil Press(L) -Then- İsometric Strength 5 Round 20 Sec:Star Plank(R) 10 Sec:Rest 20 Sec:Star Plank(L) 10 Sec:Rest
10-01-2022 PAZARTESİ
Strength Every 1:30 Min For 10:30 Min(7R) 5 Front Squat(%70) -Then- 12 Min Emom Odd:8 Dumbell Hammer Curl With Strict Shoulder Press+5 Reverse Grip Strict Chin-Up Even:Rest -Then- Core Strength 10 Min Emom Odd:20 Sec:Hollow Rock+15 Sec:V -Up+ 10 Sec:V-Up Hold Even:Rest
8-1-2022 CUMARTESİ
MetCon 30 Min Emom 1.Min:15 Kb Swing(24Kg-16Kg) 2.Min:12 Back Squat(%60-%55) 3.Min:Rest
7-01-2022 CUMA
MetCon For time: 10-20-30-40-50 Alt Dumbbell Power Snatch(R1-L2)(22,5Kg-12,5Kg) Wall-Ball(9Kg-6Kg) Cap Time: 34 Min
6-01-2022 PERŞEMBE
MetCon 21-18-15-12-9-6-3 Power Snatch(50Kg-40Kg) Burpee Lateral Jump Over Pull-Up Cap Time:35 Min
5-01-2022 ÇARŞAMBA
Strength Every 1:30 Min 9 Min(6R) 7 Back Squat(%65) -Then- Every 1:30 Min For 9 Min(6R) 7 Push Press(%65) -Then- Core Strength 16 Min Emom(4R) 1 Min: 20 V Ups 2.Min: Plank 3.Min: 20 Sit-Ups 4.Min:Rest
4-01-2022 SALI
MetCon The Ghost 6 Rounds of: 1 Min: Max Cal Row 1 Min: Max Burpees 1 Min: Max Double-Unders Or Singel 1 Min:Rest
3-01-2022 PAZARTESİ
Strength Every 1:30 Min 9 Min(6R) 7 Deadlift(%65) -Then- MetCon “Cindy” 20 Min Amrap 5 Pull-Up 10 Push-Ups 15 Air Squat