18-10-2023 ÇARŞAMBA
MetCon For Time: 21-18-15-12-9-6 C2B Pull-Up 42-36-30-24-18-12 Wall-Ball(9Kg-6Kg) 21-18-15-12-9-6 Hollow Rock 150-125-100-75-50-25 Double-Unders Or Single Jump Rope Cap Time:34 Min
17-10-2023 SALI
Conditioning Two Person Team 3 K Row 100 Cal.Assault Bike 2 K Row 50 Cal Assault Bike 1 K Row 25 Cal Assault Bike Cap Time:40 Min
16-10-2023 PAZARTESİ
Strength&Conditioning 24 Min Emom(8R) 1.Min:8 Front Squat(Rpe 4-6) 2.Min:10 Strict Burpee Box Jump(24”-20”) 3 Min:Rest -Then- Isometric Strength 4 Round 1 Min:Wall-Sit Hold 1 Min:Plank 1 Min:Rest
15-10-2023 PAZAR
Strength&Conditioning 28 Min Emom(7R) 1.Min:12 Back Squat(Rpe4-6) 2.Min:12 Dumbell Arnold Press 3.Min:12 Burpee 4.Min:Rest -Then- Core Strength Every 2:30 Min For 10 Min(4R) 10 Toes-To-Bar 1 Min:Plank
14-10-2023 CUMARTESİ
Metcon 32 Min Emom(8R) 1.Min:10 Cal.Assault Bike 2.Min:75 Double-Unders Or 100 Singel Jump Rope 3.Min:15 HandRelease Push-Up 4.Min:Resr
13-10-2023 CUMA
Multi-Strength Every 3:30 Min For 17:30 Min(5R) 10 Step Single Arm Dumbell Overhead Walking Lunge(R) 10 Step Single Arm Dumbell Overhead Walking Lunge(L) 10 Single Arm Bent Over Dumbell Row(R) 10 Single Arm Bent Over Dumbell Row(L) 15 Sec:Split Squat Hold(R) 15 Sec:Split Squat Hold(L) -Then- Every 2:30 Min For 12:30 Min(5R) 10 Hollow Hold…
12-10-2023 PERŞEMBE
Strength&Conditioning Every 3 Min For 18 Min(6R) 5 Squat Clean(Rpe 4-6)+10 Weight Paralel Bar Dips -Then- Every 3 Min For 15 Min(5R) 10 Barbell Curl 10 Inverted Ring Row 10 Barbell Triceps Extension From The Floor
11-10-2023 ÇARŞAMBA
Two Person Team For Time: 40-30-20-10-20-30-40 Wall-Ball(9Kg-6Kg) Pull-Up Wall-Ball+Pull-Up After Each Round 500 M Row Cap Time:35 Min
10-10-2023 SALI
Multi-Strength Every 3 Min For 15 Min(5R) 7 Barbell Reverse Lunge To Knee Lift(R) 7 Barbell Reverse Lunge To Knee Lift(L) 10 Bench Support One Arm /One Leg Kb Row(R) 10 Bench Support One Arm /One Leg Kb Row(L) -Then- Every 2:30 Min For 12:30 Min(5R) 8 Bench Press(Rpe4-6) 10 Declıne Push-Ups 12 Kb Swing(24Kg-16Kg)…
9-10-2023 PAZARTESİ
Two Person Team MetCon 40 Min Amrap 40 Cal.Row 30 Dumbell Power Snatch(R1-L2) 20 Burpee Lateral Jump Row