6-4-2023 PERŞEMBE
MetCon Leg Day 35 Min Emom(7R) 1.Min:10 Cal Asaault Bike 2.Min:12 Box Jumps(24”20”) 3.Min: 45 Sec:Wall-Sit Hold 4.Min: 20 Air Squat 5.Min:Rest Day
5-4-2023 ÇARŞAMBA
MetCon Two Person Team 30 Min Amrap 500 M Row 20 Burpee Row Lateral Jump Over 20 Wall-Ball(9Kg-6Kg)
4-4-2023 SALI
Strength 10 Min Emom 3 Squat Clean(%60) -Then- Every 1:30 Min For 9 Min(6R) 10 Floor Press -Then- Every 3 Min For 12 Min(4R) 6 Strict Pull-Up 10 Bent Over Barbell Row 14 Diamond Push-Ups -Then- Every 1:30 Min For 6 Min(4R) 10 Barbell Curl
3-4-2023 PAZARTESİ
Two Person Team 150 Cal.Row Second Partner ;Singel Arm Dumbell Overhead Hold 100 Single Dumbell Devil Press 100 Med Ball Clean Cap Time:40 Min
2-4-2023 PAZAR
MetCon For Time 50-35-20 Dumbell Power Clean Wall-Ball(9Kg-6Kg) Push-Up Ring Row
1-4-2023 CUMARTESİ
Conditioning 30 Min Emom(10R) 1.Min:100 M Shuffle Run 10 M-10 M 2.Min:75 Double-Unders or Singel jump Rope 3.Min:Rest
31-3-2023 CUMA
Strength&Conditioning 28 Min Emom(7R) 1.Min:5 Front Squat(%75) No Rack 2.Min:15 Kb Swing(24Kg-16Kg) 3.Min:12 Toes To Bar 4.Min:Rest -Then- Every 2:30 Min For 12:30 Min (5R) 8 Single Leg Barbell Ladmine Dead Lift(R) 8 Single Leg Barbell Ladmine Dead Lift(L) 15 Sec:Single Arm Ring Plank Hold(R) 15 Sec:Single Arm Ring Plank Hold(L)
30-3-2023 PERŞEMBE
Two Person Team MetCon 100-75-50-25 Cal.Row Dumbell Power Snatch(R1-L2) HandRelease Push-Ups Cap Time:40 Min
29-3-2023 ÇARŞAMBA
Strength&Conditioning Every 3 Min For 15 Min (5R) 7 Bench Press(%75) 7 Single Arm Kb Front Rack Squat (R) 7 Single Arm Kb Front Rack Squat(L) -Then- Every 3 Min For 15 Min (5R) 5 Dead Lift(%75) 10 Single Leg/Singel Arm Bench Support Kb Row(R) 10 Single Leg/Singel Arm Bench Support Kb Row(L)
28-3-2023 SALI
MetCon Two Person Team 200 Kb Swing(24Kg-16Kg) 200 Wall- Ball(9Kg-6Kg) 150 KB Goblet Reverse Lunge(R1-L2) 150 Senkronize Alternatif V-Up(R1-L2) Cap Time:40 Min