23-1-2024 SALI
Multi-Strength Every 4 Min For 24 Min (6R) 12 Step Double Kb Front Rack Walking Lunge (R1-L2) 12 Kb Floor Press 12 Bent Over Kb Row -Then- Gymnastic &Core Strength For Time: 21-18-15-12-9-6-3 Toes-To-Bar Hollow Rock Cap Time:12 Min
22-1-2024 PAZARTESİ
Strength Every 1:30 Min For 9 Min(6R) 2 Front Squat(%80) -Then- MetCon For Time: 21-18-15-12-9-6-3 C2Bar Pull-Up Thruster(40Kg-25Kg) Cap Time:25 Min
19-1-2023 CUMA
MetCon Two Person 80-60-40-20 Cal.Assault Bike Kb Swing(24Kg-16Kg) Strict Burpee Cap Time:35 Min
18-1-2024 PERŞEMBE
Strength Every 2:30 Min For 13:30 (6R) 3 Back Squat(Rpe4-6) 12 Double Dumbell Front Rack Reverse Lunge(R1-L2) -Then- Multi-Strength Every 3:30 Min For 17:30 Min(5R) 10 Tall Kneelig Dumbell Shoulder Press 10 Bent Over Barbell Row 15 Sec:Hanging L-Sit Hold 20 Dumbell Overs(R1-L2)
17-1-2023 ÇARŞAMBA
Strength&Conditioning 24 Min Emom(6R) 1.Min:5 Power Snatch(Rpe4-6) 2.Min:12 Burpee Lateral Jump Over 3.Min:12 Toes-To-Bar 4.Min:Rest -Then- Isometric Strength Every 2:30 Min For 10 Min (4R) 1 Min:Wall-Sit Hold 30 Sec:Bottom Push-Up Hold
16-1-2024 SALI
Conditioning 36 Min Emom (6R) 1 Min: Max Effort Cal Row 1 Min: Rest 1 Min:Max Burpee 1 Min:Rest 1 Min: Assault Bike 1 Min:Rest
15-1-2024 PAZARTESİ
Oly. Every 1:45 Min For 12:45 Min(7R) 3 Power Clean+3 Front Squat(Rpe4-6) -Then- MetCon Every 3 Min For 18 Min(6R) 15 C2Bar Pull-Up 15 Wall-Ball(9Kg-6Kg)
14-1-2024 PAZAR
MetCon For Time: 50-40-30-20-10 Medball Clean(9Kg-6Kg) Handrelease Push-Ups Kb Swing(24Kg-16Kg) Cap Time:35 Min
13-1-2024 CUMARTESİ
MetCon 35 Min Emom(7R) 1.Min:15 Cal Row 2.Min:12 Dunbelll Thruster(Rpe4-6) 3.Min:12 Toes-To-Bar 4.Min:Plank 5.Min:Rest
12-1-2024 CUMA
Oly Every 2 Min For 12 Min(6R) 5 Squat Snatch(Rpe4-6) -Then- Every 1:45 Min For 14 Min(8R) Strength Bench Press 10-10-7-7-4-4-1-1(%60-70–80-90) -Then- Every 2:15 Min For 9 Min(4R) 10 Barbel Biceps Curl 10 Lyıng Barbell Triceps Extension