16-8-2023 ÇARŞAMBA
Two Person Team MetCon 5 Round For Time 500 M Row 400 M Run 30 Wall-Ball(9Kg-6Kg) 20 Burpee Cap Time:32 Min
15-8-2023 SALI
Strength&Conditioning 32 Min Emom(8R) 1.Min:10 Close Grip Bench Press+10 Bent Over Kb Row 2.Min:10 Cal.Asaault Bike 3.Min:15 Kb Swing(24Kg-16Kg) 4.Min:Rest
14-8-2023 PAZARTESİ
Oly. 10 Min Emon 1 Hang Squat Clean+1 Squat Clean(Rpe 4-6) -Then- Strength&Conditioning Every 2:15 Min For 11:15 Min(5R) 5 Thruster(50Kg-30Kg) 10 C2Bar Pull-Up -Then- Core Strength Every 2:30 Min For 10 Min (4R) 10 Barbell Sit-Up 20 Sec: Hollow Hold
13-8-2023 PAZAR
Strength Every 2 Min For 12 Min(6R) 5 Dead Lift(Rpe4-6)+10 Double Kb Front Rack Squat -Then- Every 2 Min For 12 Min(6R) 5 Bench Press(Rpe 4-6)+12 Hand Release Push-Ups -Then- Isometric Strength 3 Round 20 Sec:Copanhagen Plank(R) 20 Sec:Rest 20 Sec:Copanhagen Plank(L) 20 Sec:Rest -Then- 3 Round 1 Min:Wall -Sit Hold 1 Min:Rest
12-8-2023 CUMARTESİ
Conditioning 30 Min Emom(5R) 1.Every 3 Min For 500 M Row 2.Every 3 Min For 400 M Run
11-8-2023 CUMA
MetCon 36 Min Emom(6R) 1.Every 2 Min 10 Cal Assault Bike+12 Double Dumbell Reverse Lunge(R1-L2) 2.Every 2 Min 12 Dumbell Renegade Row(R1-L2)+10 Tall Kneeling Dumbell Strict Press 3.Every 2 Min 1 Min:Wall-Sit Hold
10-8-2023 PERŞEMBE
OLY. Every 1:30 Min For 10:30 Min(7R) 2 Squat Clean+2 Front Squat(Rpe 4-6) -Then- MetCon Every 2:30 Min For 15 Min(6R) 5 Bar Muscle-Up Or 5C2Bar Pull-Up +5 Handrelease Push-Ups 10 Wall-Ball(9Kg-6Kg) 50 Double-Unders Or 75 Single Jump Rope -Then- Core strength 3 Round 30 Sec:Hollow Rock 30 Sec:Rest 30 Sec:Hollow Hold 30 Sec:Rest
9-8-2023 ÇARŞAMBA
MetCon Two Person Team 60-40-20 Burpee Box Jump Over(24”-20”) 60-40-20 Cal.Assault Bike 60-40-20 Dumbell Thruster Cap Time:34 Min
8-8-2023 SALI
Oly 10 Min Emom 1 Squat Snatch+1 Overhead Squat(Rpe4-6) -Then- Strength 10 Min Emom 3 Front Squat(Rpe 4-6) -Then- Gymnastic Strength Every 2:30 Min For 12:30 Min(5R) 5 Strict C2Bar Pull-Up+5 Strict HandStand Push-Up +30 Sec:HandStand Hold “Scaling” 5 C2Bar Pull-Up+2 Wall Clımber+30 Sec:Push-Up Hold
7-8-2023 PAZARTESİ
Accessory Workout Every 2:30 Min For 7:30 Min(3R) 6 Yoga Push Up 12 Prone Snow Angels 15 Squat Therapy -Then- Strength&Conditioning Two Person Team 5 Round 3 Min Amrap 3 Deadlifts(100Kg-70Kg) 6 Push-ups 9 Air squats Rest:1 Min -İnmediatly After- For Time: 2000 M Run Cap Time:13 Min