16-9-2024 PAZARTESİ
Strength&Conditioning At 1.Min…..10 Min Emom 7-5 Cal Assault Bike (No Arm Pull) 11.Min:Rest At 12.Min……21.Min 10 Step Dumbbell Farner’s Walk Lunge(R1-L2) 22.Min:Rest 23.Min……32.Min 10 Dumbell Push-Press
15-9-2024 PAZAR
MetCon 28 Min Emom(4R) 1.Every 3:30 Min For 30 Cal Row 2.Every 3:30 Min For 20 Double KB Front Rack Squat(Rpe4-6) 20 Burpee
14-9-2024 CUMARTESİ
MetCon 28 Min Emom(4R) 1.Every 3:30 Min For 25 Cal Assault Bike 2 Every 3:30 Min 30 Push-Up 100 Double-Unders Or 100 Single Jump Rope -Then- Every 1:45 Min For 7 Min(4R) 25 Air Squat last round full time;Air Squat
13-9-2024 CUMA
Multi-Strength Every 1:15 Min For 8:45 Min(7R) 3 Front Squat(Rpe6-7) -Then- Every 2:15 Min For 9 Min(4R) 8 Deficit Landmine Single Leg Romanian DeadLift(R) 8 Deficit Landmine Single Leg Romanian DeadLift(L) -Then- Every 2:30 Min For 12:30 (5R) 10 Tall Kneeling Goblet Landmlne Press 10 Supinated Grip Strict Pull-Up
12-9-2024 PERŞEMBE
Strength@Conditioning 1….10.Min Emom 15/12 Wall-Ball(9Kg-6Kg) 11.Min:Rest 12…..21 .Min Emon 12/10 KB Swing(24Kg-16Kg) 22.Min:Rest 23…..32.Min Emom 10 Toes-To-Bar
11-9-2024 ÇARŞAMBA
Two Person Team For Time: 5 K Row 100 Burpee Lateral Jump Row Cap Time:40 Min
10-9-2024 SALI
Lower Body Strength Every 3:30 Min For 17:30 Min(5R) 10 KB Bulgarian Split Squat(R) 10 KB Bulgarian Split Squat(L) 8 Seat Bench Single Leg Squat(R) 8 Seat Bench Single Leg Squat(L) -Then- Upper Body Strength Every 3 Min For 15 Min(5R) 10 Close Grip Bench Press(4-6) 10 Bent Over KB Row 10 Rear Deltoid With…
9-9-2024 PAZARTESİ
Strength&Conditioning Every 2 Min For 14 Min(7R) 3 Clean&Jerks(Rpe4-6) 5 Bar Muscle-Up Or 5 C2Bar Pull-Up +5 HandRelease Push-Ups -Then- Every 1:15 Min For 8:45 Min(7R) 3 Back Squat(Rpe6-7) -Then- Isometric Strength Every 3 Min For 12 Min (4R) 1 Min:Wall-Sit Hold 30 Sec:Half Push-Ups Hold 30 Sec:Hollow Hold
8-9-2024 PAZAR
Conditioning For Time: 50-40-30-20-10 Wall-Ball(9Kg-6Kg) After each Round 800 M Run
7-9-2024 CUMARTESİ
Conditioning 35 Min Emom(5R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 25 Cal Assault Bike