5-4-2024 CUMA
MetCon 30 Min Emom(6R) 1.Min:15 Wall Ball(9Kg-6Kg) 2.Min:10 Cal Assault Bike 3.Min:100 M Shuffle Run(10M/10M) 4.Min:30 M Walking Lunge(R1-L2) 5.Min:Rest
4-4-2024 PERŞEMBE
Strength&Conditioning 32 Min Emom(8R) 1.Min:250 M Row 2.Min:Rest 3.Min:5 Back Squat(Rpe 7-8) +20 Push -Ups 4.Min:Rest
3-4-2024 ÇARŞAMBA
MetCon Every 2:30 Min For 15 Min(6R) 5 Power Snatch(Rpe 4-6) 10 Burpee Barbell Lateral Jump Over -Then- Strength Every 3 Min For 15 Min (5R) 10 Tall Kneeling Ladmine Press(R) 10 Tall Kneeling Ladmine Press(L) 8 Single Arm Ring Row(R) 8 Single Arm Ring Row(L)
2-4-2024 SALI
MetCon 24 Min Emom(6R) 1.Min:12/10 Cal Assault Bike 2.Min:20 Ring Mountain Clımber(R1-L2) 3.Mn: 12 Dumbell Power Snatch (R1-L2) 4.Min: Rest -Then- Core Control & Strength 20 Sec:Split Squat Hold(R) 20 Sec:Split Squat Hold(L) 20 Sec:Rest 20 Sec:Alternatif V-Up(R1-L2) 20 Sec:Hollow Hold 20 Sec:Rest
1-4-2024 PAZARTESİ
Oly. Every 2 Min For 16 Min(8R) 3 Clean&Jerks(Rpe 4-6) 3 Front Squat -Then- Every 3 Min For 15 Min(5R) 12 Paralel Bar Dips 10 Bent Over Barbell Row 30 Sec Bottom Push-Ups Hold -Then- Core Gymnastics 7 Min Emom 10 Toes-To-Bar
31-3-2024 PAZAR
MetCon 8 Round(36 Min ) 1.Every 4:30 Min For 500 M Row 20 Push-Ups 2.Every 4:30 Min For 20 KB Swing (24Kg-16Kg) 20 Burpee
30-3-2024 CUMARTESİ
Isometric Strength Every 2:30 Min For 10 Min(4R) 1 Min:Wall-Sit Hold 30 Sec:Half Push -Ups Hold -Then- MetCon 24 Min Emom (6R) 1.Min:12/10 Cal.Assault Bike 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:15 Pull-Up 4.Min: Rest
29-3-2024 CUMA
Strength Every 1:30 Min For 10:30 Min(7R) 3 Back Squat(Rpe 7-8) -Then- Every 3 Min For 15 Min(5R) 10 Split Squat Hold With Single Arm Dumbell Strict Press(R) 10 Split Squat Hold With Single Arm Dumbell Strict Press(L) 10 Singel Arm Landmıine Row(R) 10 Singel Arm Landmıine Row(L) -Then- Core Control&Strength Every 2:45 Min For…
28-3-2024 PERŞEMBE
Conditioning 40 Min Emom(10R) 1.Min:12/10 Cal Assault Bike 2.Min:15/12 Cal Row 3.Min:50 Double-Under Or 75 Slngle Junp Rope 4.Min:Rest
27-3-2024 ÇARŞAMBA
Oly. Every 2 Min For 12 Min(6R) 3 Reps 1 Squat Clean +1 Front Squat(Rpe 4-6) -Then- Strength Every 2:30 Min For 12:30 Min(5R) 5 Bench Press(Rpe6-8) 8 Single Arm KB Bulgarian Split Squat (R) 8 Single Arm KB Bulgarian Split Squat(L) -Then- Every 1:30 Min For 7:30 Min(5R) 10 Bench Support Singel Arm Kb…