28-12-2023 PERŞEMBE
MetCon For Time: 21-18-15-12-9-6-3 C2Bar Pull-Up Power Clean(60Kg-40Kg) Front Squat (60Kg-40Kg) Cap Time:34 Min
27-12-2023 ÇARŞAMBA
MetCon Two Person Team 100-50-35-15 DeadLift(80Kg-50Kg) Burpee Lateral Jump Over Wall-Ball(9Kg-6Kg) Sit-Up Cap Time:30 Min
26-12-2023 SALI
Strength&Conditioning 36 Min Emom(6R) 1.Min:12 Cal.Row 2.Min: 10 Dumbell Power Snatch(R1-L2)+ 10 Paralel Bar Dips 3.Min:Rest 4.Min:10 Cal. Assault Bike 5.Min:8 Dumbell Single Arm Reverse Lunge(R)+ 8 Dumbell Single Arm Reverse Lunge(L) 6.Min:Rest
25-12-2023 PAZARTESİ
Oly. Every 2 Min For 12 Min(6R) 5 Clean&Jerks (Rpe4-6) -Then- Strength Every 2 Min For 12 Min(6R) 5 Back Squat (%75) -Then- Core Control Every 2:45 Min For 13:45 Min(5R) 10 Barbell Turkish Sit-Up 10 Toes-To-Bar 20 Sec:Hollow Hold
24-12-2023 PAZAR
MetCon 50–35-20 Wall-Ball(9Kg-6Kg) Dumbell Power Snatch (R1-L2) Pull-Up Sit-Up Cap Time:34 Min
23-12-2023 CUMARTESİ
Oly. Every 1:30 Min For 9 Min(6R) 5 Power Clean(Rpe 4-6) -Then- Every 1:30 Min For 9 Min(6R) 5 Push-Press(Rpe 4-6) -Then- MetCon Every 2:30 Min For 15 Min(6R) 15 Burpee Barbell Lateral Jump Over
22-12-2023 CUMA
Strength Every 2:30 Min For 12:30 Min(6R) 12-10-8-6-4-2 Front Squat(%65-70-75-80-85-90) -Then- MetCon 24 Min Emom(6R) 1.Min:12/10 Cal Assault Bike 2.Min:30 Ring Mountain Climber (R1-L2) 3.Min:12 Toes-To-Bar 4.Min:Rest
21-12-2023 PERŞEMBE
Strength Every 2 Min For 12 Min(6R) 12-10-8-6-4-2 Bench Press(%65-70-75-80-85-90) -Then- Every 3 Min For 15 Min(5R) 10 Single Arm Kb Bulgarian Split Squat(R) 10 Single Arm Kb Bulgarian Split Squat(L) 10 Single Arm Bench Support Kb Row(R) 10 Single Arm Bench Support Kb Row(L) -Then- Isometric Strength 3 Round 30 Sec:Copanhagen Plank(R) 30 Sec:Rest…
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