7-11-2024 PERŞEMBE
MetCon Two Person Team 100-80-60-40-20 Cal Assault Bike Burpee Dumbell Power Snatch(R1-L2) Cap Time:40 Min
6-11-2024 ÇARŞAMBA
Strength&Conditioning 20 Min Emom(5R) 1.Min:10 Back Squat(Rpe4-6) 2.Min:75 D.U Or 100 Single Jump Rope 3.Min:20 Hand-Release Push-Ups 4.Min:Rest -Then- Core Strength Every 3 Min For 12 Min(4R) 1 Min:Plank 20 Sit-Up 20 Sec:Hollow Hold
5-11-2024 SALI
Strength&Conditioning 30 Min Emom(5R) 1.Every 3 Min For 500 M Row 2.Every 3 Min For 15 Medball Clean(9Kg-6Kg) 20 Paralel Bar Dips
4-11-2024 PAZARTESİ
Oly 10 Min Emom 3 Clean&Jerks(Rpe4-6) -Then- Strength Every 1:30 Min For 9 Min(6R) 5 Front Squat(Rpe4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Floor Press 10 Supinated Grip Strict Chin-Up
3-11-2024 PAZAR
Strength&Conditioning 6 Round 5 Min Amrap 6 Dumbell Power Snatch (R1-L2) 8 Burpee No Jump 30 D.U Or 50 Single Jump Rope Rest:2:5 Min
2-11-2024 CUMARTESİ
MetCon For Time: -Entrance- 50 Wall-Ball(9Kg-6Kg) -İnmediatly After- 10 Round 5 Pull-Up 10 Push-Up 15 Air Squat -Exit- 50 Wall-Ball Cap Time:34 Min
1-11-2024 PERŞEMBE
Strength&Conditioning 24 Min Emom(6R) 1.Min:10 Bench Press(Rpe 6-7) 2.Min:12 Step Dumbell Walking Lunge(R1-L2) 3.Min: 14 Renegade Row(R1-L2) 4.Min: Rest -Then- Isometric Strength Every 2:45 Min For 11 Min(4R) 30 Sec:Hollow Hold 1 Min:Plank
30-10-2024 PERŞEMBE
Strength&Conditioning 30 Min Emom (10R) 1.Min:5 Squat Clean(Rpe4-6) 2.Min:12 Barbell Burpee Lateral Jump Over 3.Min:Rest
29-10-2024 ÇARŞAMBA
Conditioning Two Person Team For Time: 500 M -1000 M -1500 M-2000 M Row 30 Cal-40 Cal-50 Cal-60 Cal Assault Bike Cap Time:40 Min
28-10-2024 PAZARTESİ
Strength&Conditioning Every 5 Mim For 30 Min(6R) 7 Back Squat(Rpe6-7) 14 HandRelease Push-Ups 21 KB Swing(24Kg-16Kg) 28 Sit-Up