9-8-2022 SALI
İsometric Gymnastic Strength 5 Round 30 Sec:Bottom Ring Push-Up Hold 30 Sec:Rest 30 Sec:HandStand Hold 30 Sec:Rest -Then- MetCon 18 Min Amrap 8 Toes to Bar 8 Deadlifts 75 Kg/50 kg 8 Bar-Facing Burpees
8-8-2022 PAZARTESİ
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squat(Work up to heavy) -Then- Every 1:30 Min For 9 Min(6R) 5 Push Press(Work up to heavy) -Then- Conditioning 21 Min Emom(7R) 1.Min:200 M Run 2.Min:2 Round “Cındy(5 Pull-Up+10 Push-Up+15 Air Squat) 3.Min:Rest
7-8-2021 PAZAR
Barbell Conditioning 10 Round For Time: 7 Sumo Deadlift Lift High Pull(45Kg-35Kg) 7 Hang Power Clean(45Kg-35Kg) 7 Push-Press(45Kg-35Kg)
6-8-2022 CUMARTESİ
MetCon 6 Round For Time: 400 M Run 500 M Row 15 Cal.Assault Bike
5-8-2022 CUMA
MetCon 32 Min Emom 1.Min:5 Power Snatch(%60) 2.Min:10 Burpee Lateral Jump Over 3.Min:15 Wall-Ball(9Kg-6Kg) 4.Min:Rest
4-8-2022 PERŞEMBE
MetCon 6 Round For Time: 400 M Run 15 Back Squat No Rack(60Kg-50Kg) Cap Time:34 Min
3-8-2022 ÇARŞAMBA
Oly. 10 Min Emom 2 Squat Clean(%60) -Then- MetCon 5 Round For Time: 20 Kb Swing(24Kg-16Kg) 20 Handrelease Push-Ups Cap Time:25 Min
2-8-2022 SALI
MetCon 5 Round 5 Min Amrap 50 Double Unders Or Single Jump Rope 10 Burpee No Jump 15 Air Squat Rest: 2 Min
1-8-2022 PAZARTESİ
Oly. 10 Min Emom 2 Squat Snatch(%60) -Then- Strength Every 1:45 Min For 14 Min (8R) Front Squat 7-5-3-1-1-3-5-7(%65-%75-%85-%95) -Then- Upper Body Strength 10 Min Emom Odd:10 Floor Press+8 Reverse Grıp Strict Chın-Up Even:Rest
31-07-2022 PAZAR
MetCon 21-18-15-12-9-6-3 Wall Ball(9Kg-6Kg) Box Jumps(24″-20″) After each round 60 M Kb Front Rack Carry(24Kg-16Kg)