20-12-2023 ÇARŞAMBA
Strength Every 2:30 Min For 12:30 Min(6R) 12-10-8-6-4-2 Back Squat(%65-70-75-80-85-90) -Then- 20 Min Emom(5R) 1.Min:15 DeadLift(Rpe4-6) 2.Min:15 Wall-Ball(9Kg-6Kg) 3.Min:15 HandRelease Push-Ups 4.Min:Rest
19-12-2023 SALI
MetCon Two Person Team 30 Min Amrap 500 M Row 30 Dumbell Power Snatch (R1-L2) 30 Pull-Up
18-12-2023 PAZARTESİ
Oly. Every 2 Min 12 Min(6R) 5 Squat Clean (Rpe4-6) -Then- Strength Every 3 Min For 15 Min(5R) 10 Strict Press(Rpe 4-6) 30 Sec:HandStand Hold 10 Bent Over Barbell Row 30 Sec:Ring Row Hold -Then- MetCon 10 Min Emom Odd:50 Double-Under Or 50 Single Even:10 Strict Burpee No Jump
17-12-2023 PAZAR
Strength&Conditioning 5 Round For Time 15 Box Jump(24”-20”) 12 Dead Lift(Rpe4-6) 9 Strict Pull-Up 6 Wall-Climber Cap Time:25 Min -Then- Core 4 Round 30 Sec:Sıde Plank(R) 30 Sec:Sıde Plank(L) 30 Sec:Rest
16-12-2023 CUMARTESİ
MetCon 5 Round (22:30 Min) 1.Every 2:15 Min For 250 M Row 2.Every 2:15 Min For 10 Double Kb Front Rack Squat 10 Kb Floor Press -Then- Core Strength Every 3 Min For 12 Min(4R) 1 Min:Plank 30 Sec: V-Up Hold
15-12-2023 CUMA
Strength&Conditioning 20 Min Emom Odd: 8 Wall-Ball(9 Kg-6Kg)+ 6 DeadLift(Rpe 4-6)+ 4 Bar Muscle Up Or 4 C2 Bar Pull-Up Or 4 Hand Release Push-Up Even:Rest -Then- Core Strength For Time 50-40-30-20-10 Alternatif V-Up Sit-Up Cap Time:15 Min
14-12-2023 PERŞEMBE
MetCon 30 Min Emom (6R) 1.Min :12 Cal Assault Bike 2.Min:50 Double-Unders Or 75 Single 3.Min:12 Strict Burpee 4.Min:12 Toes-To-Bar 5.Min:Rest
13-12-2023 ÇARŞAMBA
Strength Every 2 Min For 12 Min(6R) 10 Back Squat(%70) -Then- Every 2 Min For 10 Min (5R) 10 Barbell Reverse Grip Bent Over Row 10 Deficit Plate Handrelease Push-Up(15Kg/15Kg -Then- Isometric Strength Every 2:45 Min 13:45 Min(5R) 15 Sec:Supinated Grip Chin-Up Hold 30 Sec:Bottom Push-Up Hold 30 Sec:Hollow Hold
12-12-2023 SALI
Two Person Team MetCon 5 Round For Time: 500 M Row 40 Push-Up 500 M Row 40 Wall-Ball(9Kg-6Kg) Cap Time:35 Min
11-12-2023 PAZARTESİ
Strength&Conditioning 24 Min Emom(6R) 1.Min: 5 Squat Snatch(Rpe4-6) 2.Min:12 Burpee Barbell Lateral Jump 3.Min:15 Pull-Up 4.Min:Rest -Then- Isometric Strength 3 Round 1 Min:Wall-Sit Hold 1 Min:Plank 1 Min:Rest