6-8-2023 PAZAR
Strength&Conditioning 6 Round For Time: 21 Wall-Ball(9Kg-6Kg) 15 Box Jump Over(24”20”) 9 Double Dumbell Clean&Jerk
5-8-2023 CUMARTESİ
Strength&Conditioning 5 Round 20 Step Double Dumbell Walking Lunge(R1-L2) 18 Parallel Bar Dips 15 Pull-Up 400 M Run
4-8-2023 CUMA
MetCon Two Person Team 30 Min Amrap 500 M Row 20 Burpee Lateral Jump Over 20 Toe-To-Bar
3-8-2023 PERŞEMBE
Oly. 10 Min Emom 2 Squat Snatch(Rpe 4-6) -Then- Strength Every 1:45 Min For 10:30 Min(6R) 12 Barbel Behind Neck Reverse Lunge(R1-L2) -Then- Every 2:45 Min For 11 Min(4R) 12 Glute Bridge Barbell Floor Press 10 Reverse Grip Bent Over Barbell Row 8 Strict Pull-Up
2-8-2023 ÇARŞAMBA
MetCon 22:30 Min Emom(5R) 1.R 1:30 Min:10 Cal Assault Bike+10 Wall-Ball(9Kg-6Kg) 2.R 1:30 Min:10 Kb Swing(24Kg-16Kg)+10 Strict Burpee 3.R 1:30 Min:Rest -Then- Core Strength 4 Round 30 Sec Hollow Hold Rest:1 Min
1-8-2023 SALI
Strength Every 1:30 Min For 10:30 Min(6R) 5 Back Squat(Rpe %75-%80) Then- 10 Min Emom 1 Shoulder Press+3,Push Press(Rpe4-6) -Then- Multi-Strength Every 3:30 Min For 14 Min(4R) 5 Single Arm Kb Turkish Sit Ups (R) 5 Single Arm Kb Turkish Sit Ups (L) 30 M Single Arm KB Overhead Carry (R) 30 M Single Arm…
31-7-2023 PAZARTESİ
Conditioning Two Person Team 5 Round For Time 1000 M Row 800 M Run 40 Cal Assault Bike Cap Time:40 Min
30-7-2023 PAZAR
Conditioning 5 Round For Time: 400 M Run 100 Double-Unders Or 100 Single Jump Rope 20 Burpee
29-7-2023 CUMARTESİ
Strength&Conditioning 5 Round For Time: 20 Dumbell Power Snatch(R1-L2) 20 Wall-Ball(9Kg-6Kg) 20 Hollow Rock
28-7-2023 CUMA
Strength Every 2 Min For 12 Min(6R) Back Squat 1.R:5 Rep(%70) 2.R:5 Rep(%75) 3.R:3 Rep(%80) 4.R:3 Rep(%85) 5.R:1 Rep(%90) 6.R:1 Rep(%90) -Then- Every 2 Min For 12 Min(6R) Bench Press 1.R:5 Rep(%70) 2.R:5 Rep(%75) 3.R:3 Rep(%80) 4.R:3 Rep(%85) 5.R:1 Rep(%90) 6.R:1 Rep(%90) -Then- 10 Min Emom 5 Supinated Grip Weighted Chin-Up