9-11-2022 ÇARŞAMBA
MetCon Two Person Team 100 Deadlift(100Kg-70Kg) 100 Cal.Assault Bike 75 Burpee Lateral Jumps 50 Cal Assault Bike 50 Dead Llift Cap Time:35 Min
8-11-2022 SALI
MetCon 18 Min Emom(6R) 1.Min 6 Back Squat(%70)+12 KB Gorilla Row(R1-L2) 2.Min:15 Cal.Row 3.Min:Rest -Then- Gymnastic&Core Strength Every 3 Min For 15 Min (5R) 15 Toes-To-Bar 15 Hollow Rock 15 Sec Hollow Hold
7-11-2022 PAZARTESİ
Oly Every 1:45 Min For 10:30 Min(6R) 3 Squat Snatch+3 Overhead Squat -Then- MetCon 4 Round 5 Min Amrap 50 Double Unders Or 75 Single Jump Rope 15 Hand-Release Push-Ups 10 Pull-Up Rest:2 Min
6-11-2022 PAZAR
MetCon 5 Round For Time 21 Kb Swing(24Kg-16Kg) 18 Steps Kb Goblet Walking Lunge(R1-L2) 15 Toes To Bar 30 Ring Mountain Climber(R1-L2)
5-11-2022 CUMARTESİ
MetCon Every 5:30 Min For 32:30 Min(6R) 400 M Run 15 Cal.Row 10 Cal.Assault Bike
4-11-2022 CUMA
Two Person Team Wod MetCon For Time: 100 Wall Ball(9Kg-6Kg) 80 Cal.Row 60 Dumbbell Power Snatch(R1-L2) 80 Wall Ball 60 Cal. Row 40 Dumbbell Power Snatch 60 Wall ball 40 Cal. Row 20 Dumbbell Power Snatch 40 Wall-ball 20 Cal.Row 10 Dumbbell Power Snatches Cap Time:40 Min
3-11-2020 PERŞEMBE
Strength&Conditioning 12 Min Emom Odd:5 Power Clean(%60) Even:15/12 Ring Push-Ups -Then- 12 Min Emom Odd:5 Strict C2Bar Pull-Ups+30 Sec HandStand Hold Even:Rest -Then- MetCon 10 Min Emom(Last Round Max Effort) 8/5 Burpee Lateral Jump Over
2-11-2022 ÇARŞAMBA
Strength 10 Min Emom 3 Back Squat(%70) -Then- Multi-Strength Every 1:45 Min For 8:45(5R) 10 Ladmine Spilt Squat(R) 10 Ladmine Spilt Squat(L) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Kneeling Ladmine Press(R) 10 Kneeling Ladmine Press(L) 20 Sec:Singel Arm High Plank Hold(R) 20 Sec:Singel Arm Hıgh Plank Hold(L)
1-11-2022 SALI
MetCon 5 Round 1.Min:250 M Row 30 Sec:Rest 2 Min:15/12 Cal. Assault Bike 30 Sec:Rest 3.Min:20/15 Wall-Ball(9Kg-6Kg) 30 Sec:Rest -Then- İsometric Strength Every 2:30 Min For 10 Min(4R) 1 Min: Wall Squat Hold 30 Sec:Hollow Hold
31-10-2022 PAZARTESİ
MetCon 21-15-9-6-3 Push Press(45Kg-30Kg) Burpee Lateral Jump -İnmediately After- 21-15-9-6-3 Front Squat(45Kg-30Kg) Pull-Up Cap Time:30 Min