31-7-2023 PAZARTESİ
Conditioning Two Person Team 5 Round For Time 1000 M Row 800 M Run 40 Cal Assault Bike Cap Time:40 Min
30-7-2023 PAZAR
Conditioning 5 Round For Time: 400 M Run 100 Double-Unders Or 100 Single Jump Rope 20 Burpee
29-7-2023 CUMARTESİ
Strength&Conditioning 5 Round For Time: 20 Dumbell Power Snatch(R1-L2) 20 Wall-Ball(9Kg-6Kg) 20 Hollow Rock
28-7-2023 CUMA
Strength Every 2 Min For 12 Min(6R) Back Squat 1.R:5 Rep(%70) 2.R:5 Rep(%75) 3.R:3 Rep(%80) 4.R:3 Rep(%85) 5.R:1 Rep(%90) 6.R:1 Rep(%90) -Then- Every 2 Min For 12 Min(6R) Bench Press 1.R:5 Rep(%70) 2.R:5 Rep(%75) 3.R:3 Rep(%80) 4.R:3 Rep(%85) 5.R:1 Rep(%90) 6.R:1 Rep(%90) -Then- 10 Min Emom 5 Supinated Grip Weighted Chin-Up
27-7-2023 PERŞEMBE
Conditioning 42 Min Emon(4R) 1.Every 3:30 Min For 25 Cal.Assault Bike 2.Every 3:30 Min For 30 Cal.Row 3.Every 3:30 Min For 400 M Run
26-7-2023 ÇARŞAMBA
Strength&Conditioning 25 Min Emom (5R) Every 2:30 Min 1.R:20 M Double Kb Front Rack Walking Lunge Every 2:30 Min 2.R:20 Pull-Up+ 20 Push-Up -Then- Core Strength Every 3:30 Min For 14 Min(4R) 30 Sec:Hollow Hold 20/15 Rep Sit-Up 1 Min:Plank
25-7-2023 SALI
Multi-Strength Every 3:30 Min For 17:30 Min(5R) 8 Barbell Behlnd Neck Step-Up(R)(20”) 8 Barbell Behlnd Neck Step-Up(L)(20”) 8 Strict Shoulder Press -Then- MetCon 4 Round For Time: 400 M Run 15 Burpee Box Jump Over(24”20”) Cap Time:20 Min
24-7-2023 PAZARTESİ
Strength Every 2 Min For 12 Min(6R) 5 Power Clean +5 Front Squat(Rpe4-6) -Then- Every 3:30 Min For 17:30 Min For(5R) 10 Hollow Hold Single Arm Dumbell Press(R) 10 Hollow Hold Single Arm Dumbell Press(L) 10 Single Arm Dumbell Bent Over Row(R) 10 Single Arm Dumbell Bent Over Row(L) 15 Sec:Single Leg Ring Plank Hold(R)…
23-7-2023 PAZAR
Conditioning 30 Min Emom(10R) 1.Min:10 Cal.Assault Bike 2.Min:12 Burpee 3.Min:Rest
22-7-2023 CUMARTESİ
Strength&Conditioning 37:30 Min Emom(5R) 1.Every 2:30 Min For 400 M Row 2.Every 2:30 Min For 20 Step Dumbell Walking Lunge(R1-L2) 3.Every 2:30 Min For 8 Dumbell Hammer Curl With Dumbell Press 8 Barbell Reverse Grip Bent Over Row 50 Double -Unders Or 50 Single Jump Rope