8-6-2024 CUMARTESİ
MetCon 30 Min Emom(6R) 1.Min: 10 Cal Assault Bike 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min: 10 Cal Assault Bike 4.Min: 21 Air Squat+15 Push-Ups 5.Min:Rest
7-6-2024 CUMA
Strength 10 Min Emom 2 Back Squat(Rpe 6-7) -Then- Every 3:30 Min For 17:30 Min(5R) 15 Paralel Bar Dips 20 M Dıouble Dumbell Overhead Walking Lunge(10 M-10 M) 15 Sec:Dumbell Split Squat Hold(R) 15 Sec:Dumbell Split Squat Hold(L) -Then- Core Strength 4 Round 30 Sec:Hollow Hold 30 Sec:Dumbell Russian Twist 1 Min:Rest
6-6-2024 PERŞEMBE
MetCon 30 Min Emom(6R) 1.Min:12 Cal.Row 2.Min:12 Strict Burpee 3.Min:Plank 4.Min:10 KB Swing+10 KB Goblet Squat(28 Kg-16Kg 5.Min:Rest
5-6-2024 ÇARŞAMBA
Conditioning 30 Min Emom(6R) 1.Min:12 DeadLift(Rpe4-6) 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min: Wall-Sit Hold 4.Min: 30 Sec:Half Push-Up Hold+30 Sec:V-Up 5.Min:Rest
4-6-2024 SALI
MetCon 6 Round 1.Every 2 Min For 18/15 Cal Assault Bike 2.Every 2 Min For 15 C2 Bar Pull-Up 50 Double-Unders 3.Every 2 Min For Rest
3-6-2024 PAZARTESİ
Oly. 10 Min Emom 2 Clean&Jerks(Rpe4-6) -Then- 10 Min Emom 2 Front Squat(Rpe6-7) -Then- Every 2:15 Min For 11:15 Min(5R) 10 Barbell Floor Press 10 Reverse Grip Bent Over Barbell Row
2-6-2024 PAZAR
Strength Every 2 Min For 10 Min(5R) 10 Deadlift Rpe 4-6) -Then- MetCon 15 Min Emom(5R) 1.Min:15 Dumbell Thruster 2.Min 15 Pull-Up 3.Min:Rest -Then- Core Strength 4 Round 30 Sec:Elbow Side Plank(R) 30 Sec:Elbow Side Plank(L) 1 Min:Rest
1-06-2024 CUMARTESİ
Conditioning 35 Min Emom 10 Round 1.Every 3:30 Min 500 M Row 2.Every 3:30 Min 15 Burpee 25 Air Squat
31-5-2024 CUMA
Strength Every 2 Min For 10 Min(5R) 10 Back Squat(Rpe 4-6) -Then- Every 2:45 Min For 13:45 Min(5R) 10 Strict Barbell Press (Rpe4-6) 10 Hand Release Push-Ups 6 Split Squat With Dumbell Curl(R) 6 Split Squat With Dumbell Curl(L) -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 10 Toes-To-Bar 15 Sit-Up
30-5-2024 PERŞEMBE
Strength&Conditioning 18 Min Min Emom(6R) 1.Min: 4 Power Snatch(Rpe4-6) +30 Double-Unders Or 30 Single Jump Rope 2.Min 4 Overhead Squat +30 Double-Unders 3.Min:Rest -Then- Multi-Strength Every 3 Min For 12 Min(4R) 10 Inverted Ring Row 10 Tall Kneeling Ladmine Goblet Press 1 Min:Wall-Sit Hold