29-01-2022 CUMARTESİ
Oly 10 Min Emom 5 Power Clean (% 70) -Then- Strength Every 1:30 Min for 12 Min (8R) Front Squat 7-5-3-1-1-3-5-7(%70-%75-%80-%85-%90) -Then- Gymastic Conditioning 10 Min Emom Half Cindy 5 Pull-Ups 10 Push-Ups 15 Air Squat
28-01-2022 CUMA
MetCon Two Person Team 30 Min Time Cap Buy-In: 5,000 M Row Directly Into… AMRAP With Time Remaining: Burpee Lateral Jump Row
27-01-2022 PERŞEMBE
Multi-Strength 32 Min Emom(8R) 1.Min: 5 L-Sit Pull-Ups + 5 HandStand Push-Ups 2.Min:10 Glute Bridge Alternatif Dumbbell Press(R1-L2) + 10 Bent Over Dumbbell Alternating Row(R1-L2) 3.Min: 30 Ring Mountain Climber (R1-L2) 4.Min:Rest -Gymnastic Scaling- 5 Strict Pull-Up+5 Dumbbell Z Press 30 Cross-Body Mountain Clımber(R1-L2)
26-01-2022 ÇARŞAMBA
MetCon 3 Round 100 Double Unders Or Single Jump Rope 25 Kb Goblet Squat(24Kg-16Kg) -İnmediately After- 3 Round 100 Double Unders Or Single Jump Rope 25 Kb Swings(24Kg-16Kg) -İnmediately After- 3 Round 100 Double Unders Or Single Jump Rope 25 Wall-Ball(9Kg-6Kg) Cap Time:34 Min
24-01-2022 PAZARTESİ
Strength Every 1:30 Min for 12 Min (8R) Back Squat 7-5-3-1-1-3-5-7(%70-%75-%80-%85-%90-%80-%75-%70) -Then- MetCon For time: 50-35-20 Alt Dumbbell Power Snatch (22,5Kg/12,5Kg) *15 Burpee Dumbbell Lateral Jump After Each Round* Cap Time:20 Min
22-01-2022 CUMARTESİ
Multi-Strength Every 4 Min For 20 Min(5R) 10 Singel Arm Glute Bridge Dumbbell Floor Press(R) 10 Singel Arm Glute Bridge Dumbbell Floor Press(L) 10 Singel Arm Ring Row(R) 10 Singel Arm Ring Row(L) 10 Dumbbell Goblet Split Squat(R) 10 Dumbbell Goblet Split Squat(L) -Then- Core Strength 5 Round 1 Min:Plank 1 Min:Rest
21-01-2022 CUMA
Oly. Every 1:30 Min For 15 Min(10R) 2 Squat Clean(%75)+1 Front Squat -Then- Gymnastic Strength 5-4-3-2-1-2-3-4-5 HandStand Push-Ups Or Wall-Climber L-Sit Pull-Ups Or Strict Pull-Ups *Every Round After 10 reps V-Up * Cap Time:18 Min
20-01-2022 PERŞEMBE
Two Person Team MetCon For Time 75-50-35 Cal.Row Box Jump(24″-20″) Devil Press Cap Time:35 Min
19-01-2022 ÇARŞAMBA
MetCon 30 Min Emom(6R) 1.Min:100 M Shuttle Runs(10M-10M) 2.Min:15 Kettlebell Swings(24 Kg-16 Kg) 3.Min:100 M Shuttle Runs 4.Min: 30 Jumping Lunge(R1-L2) 5.Min:Rest
18-01-2022 SALI
Strength Every 1:30 Min For 10:30 Min(7R) 3 Front Squat(%75) -Then- MetCon 10 Round For Time: 10 Burpee 50 Double-Unders Or 50 Single Cap Time:20 Min