6-12-2024 CUMA
MetCon Two Person Team 34 Min Amrap 30 Cal Assault Bike 30 DeadLift(80Kg-40Kg) 30 Burpee Barbell Lateral Jump Over
5-12-2024 PERŞEMBE
Multi-Strength Every 3:30 Min For 21 Min(6R) 6 Front Squat(Rpe6-7) 12 Glute Bridge Dumbell Floor Press 15 Rear Deltoid Raises With Resistance Band 20 Wall-Sit Hold With Calf Raises -Then- Every 2:30 Min For 12:30 Min(5R) 40 M Double Dumbell Overhead Walks(10M-10M) 20 Sec Ring Dips Hold 15 Sec:Supinated Grip Chın-Up Hold
4-12-2024 ÇARŞAMBA
MetCon 40 Min Emom(5R) 1.Every 4 Min For 500 M Row 2.Every 4 Min For 15 KB Swing(24Kg-16Kg) 50 Double-Unders Or 75 Single Junp Rope 12 Burpee
3-12-2024 SALI
MetCon 30 Min Emom(6R) 1.Min:12 Step Double KB Front Rack Walking Lunge(R1-L2) 2.Min:12 Wall-Ball(9Kg-6Kg) 3.Min:15 Sec: Hanging L-Sit Hold+20 Sec:Hollow Hold 4.Min:30 Sec:Hallf Push-Up Hold 5.Min:Rest
2-12-2024 PAZARTESİ
Oly. 10 Min Emom 3 Squat Clean(Rpe4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 12 Floor Press 12 Inverted Ring Row -Then- Every 2:30 Min For 12:30 Min(5R) 10 Barbel Curl 10 Floor Barbel Trıceps Ext.
1-12-2024 PAZAR
Oly 10 Min Emom 5 Hamg Power Snatch (Rpe4-6) -Tken- 10 Min Emom 5 Push-Press(Rpe4-6) -Then- Gymnastics 10 Min Emom 10 Toes-To-Bar
30-11-2024 CUMARTESİ
MetCon 30 Min Emom(6R) 1.Min:9 DeadLift(Rpe4-6)+30 Double-Umders Or 60 Single Jump Rope 2.Min:12 Strict Burpee No Jump 3.Min:Plank 4.Min:45 Sec:Wall-Sit Hold 5.Min:Rest
29-11-2024 CUMA
Strength&Conditioning 36 Min Emom((6R) 1.Every 3 Min 12 Cal.Assault Bike 15 Pull-Up 2.Every 3 Min 15 Cal Row 12 Double Kb Front Rack Squat(Rpe 4-6)
28-11-2024 PERŞEMBE
Strength&Conditioning 50-40-30-20–10 Wall-Ball(9Kg-6Kg) 50-40-30-20-10 KB Swing(24Kg-16Kg) 30 Sec:Hanging Hold(After Each Round) 20 Hollow Rock (After Each Round) 15 Sec Hollow Hold(After Each Roıund) Cap Time:30 Min
27-11-2024 ÇARŞAMBA
Conditioning Two Person Team 20 Min Max M Row Rest:5 Min 20 Min Max Cal.Assault Bike