26-9-2024 PERŞEMBE
Strength&Conditioning 35 Min Emom(7R) 1.Min: 5 Power Snatch +12 Wall-Ball(9Kg-6Kg) 2.Min: 15 Toes-To Bar 3.Min: Wall-Sit Hold 4.Min: 15 Hand Release Push-Ups 5.Min: Rest
25-9-2024 ÇARŞAMBA
MetCon Two Person Team Total :6 K Row Every 3 Min For Penalty 30 Air Squat+30 KB Swimg(24Kg-16Kg) Cap Time:38 Min
24-9-2024 SALI
Oly. 10 Min Emom 2 Squat Clean(Rpe 6-7) -Then- Every 1:30 Min For 7:30 Min(5R) 8 Strict Shoulder Press -Then- Gymnastics MetCon For Time: 21-18-15-12-9-6-3 Pull-Up Burpee Cap Time:17 Min
23-9-2024 PAZARTESİ
Strength&Conditioning 24 Min Emom (6R) 1.Min:12 Cal Row 2.Min:5 Back Squat(Rpe4-6)+10 Dumbell Hang Power Clean(Rpe4-6) 3.Min: 30 Push-Ups 4.Min:Rest -Then- Core Strength Every 2:45 Min For 11 Min(4R) 10 Dumbell Turkish Sit-Up 10 Hollow Rock 20 Sec:Hollow Hold
22-9-2024 PAZAR
Strength&Conditioning Every 2:30 Min For 15 Min(6R) 5 Power Snatch(60Kg-40Kg) 10 Toes-To-Bar -Then- Every 2:30 Min For 12:30 Min(5R) 10 Strict Shoulder Press(Rpe4-6) 10 Inverted Ring Row -Then- Isometric Strength Every 2:30 Min For 10 Min(4R) 30 Sec:Bottom Push-Up Hold 1 Min:Wall-Sit Hold
21-9-2024 CUMARTESİ
MetCon 30 Min Emom (6R) 1.Min: 8 Single Arm Kb Front Rack Squat(R)+8 Single Arm Kb Front Rack Squat(L) 2.Min: 12 Strict Burpee 3.Min: 12 Box Jump Over(24”-20”) 4.Min: 12 KB Swing(24Kg-16Kg) 5.Min:Rest
20-9-2024 CUMA
MetCon Two Person Team 12 Min Amrap 20 Cal Assault Bike 30 Dumbell Power Snatch(R1-L2) Rest:6 Min 12 Min Amrap 20 Pull-Up 30 Wall-Ball(9Kg-6Kg)
19-9-2024 PERŞEMBE
Multi-Strength Every 3:15 Min For 16:15 Min(5R) 6 Back Squat(Rpe4-6) 12 Alternate Bent Over KB Row(R1-L2) 18 HandRelease Push-Ups -Then- Every 3:15 Min For 16:15 Min(5R) 8 Split Squat Hold Single Arm Kb Overhead Press(R) 8 Split Squat Hold Single Arm Kb Overhead Press(L) 16 jumping Lunge(R1-L2) 15 Sec:Hıgh Plank Single Leg Knee-Up Hold(R) 15…
18-9-2024 ÇARŞAMBA
MetCon 6 Round 1 Min:Max Cal Row 1 Min:Rest 1 Min:Max Wall-Ball(9Kg-6Kg) 1 Min:Rest 1 Min:Max Burpee 1 Min:Rest
17-9-2024 SALI
Strength Every 1:30 Min For 9 Min(6R) 5 Deadlift (Rpe6-7) -Then- Strength&Conditioning Every 3:15 Min For 16:15 Min(5R) 12 Barbell Floor Press(Rpe 4-6) 10 C2Bar Pull-Up 8 Front Squat(Rpe 4-6 No Rack) -Then- Isometric Strength Every 2:15 Min For 9 Min(4R) 30 Sec:Hollow Hold 20 Sec:Bird Dog Hold(R) 20 Sec:Bird Sog Hold(L)