28-5-2024 SALI
MetCon Two Person Team For Time: 3000 M Row 75 Wall-Ball(9Kg-6Kg) 75 Pull-Up 2000 M Row 50 Wall-Ball 50 Pull-Up 1000 M Row 35 Wall-Ball 35 Pull-Up Cap Time:40 Min
27-5-2024 PAZARTESİ
Strength&Conditioning 18 Min Emom(6R) 1.Min: 5 Clean&Jerks (Rpe 4-6) 2.Min:10 Burpee Barbell Lateral Jump Over 3.Min: Rest -Then- Multi Strength Every 3 Min For 12 Min (4R) 10 Barbell Curl 10 Floor Barbell Trıceps Ext 15 Sec:Supinated Grip Chin-Up Hold 30 Sec:Half Push-Up Hold
26-5-2024 PAZAR
MetCon 6 Round For Time 20 Sit-Up 18 Hand Release Push-Ups 15 Medball Clean(9Kg-6Kg) 12 Toes-To-Bar
25-5-2024 CUMARTESİ
Strength Every 1:30 Min For 12 Min(8R) Back Squat 8-6-4-2-2-4-6-8 (%75-80-85–90) -Then- Every 1:30 Min For 12 Min(8R) Bench Press 8-6-4-2-2-4-6-8 (%75-80-85–90) -Then- Every 1:30 Min For 12 Min(8R) DeadLift 8-6-4-2-2-4-6-8 (%75-80-85–90)
24-5-2024 CUMA
MetCon 24 Min Emom(6R) 1.Min:12 Cal.Row 2.Min:12 Wall-Ball(9Kg-6Kg) 3.Min:12 Supinated Grip Strict Pull-Up 4.Min:Rest -Then- Isometric Strength Every 2:45 Min For 11 Min(4R) 1 Min:Plank 30 Sec: Long Lever Glute Bridge Hold
23-5-2024 PERŞEMBE
Oly. Every 1:30 Min For 10:30 Min(7R) 2 Squat Clean+2 Front Squat(Rpe4-6) -Then- Multi Strength Every 4 Min For 20 Min(5R) 10 Single Arm Landmine Row(R) 10 Single Arm Landmine Row(L) 10 Hollow Hold Single Arm Dumbell Floor Press(R) 10 Hollow Hold Single Arm Dumbell Floor Press(L) 10 Reverse Lunge With Jump Hıgh Knee(R) 15…
22-5-2024 ÇARŞAMBA
Conditioning 5 Round For Time: 1 Min:Max Cal Assault Bike 1 Min:Rest 1 Min:Max Burpee 1 Min:Rest 1 Min: Max Air Squat 1 Min:Rest
21-5-2024 SALI
Strength Every 1:30 Min For 9 Min(6R) 3 Back Squat(Rpe7-8) -Then- MetCon 24 Min Emom(6R) 1.Min:21 Push-Ups 2.Min:15 Pull-Up 3.Min: 9 Dead Lift(Rpe 6-7) 4.Min:Rest
20-5-2024 PAZARTESİ
Two Persom Team MetCon 5 Round For Time: 50 Dumbell Power Snatch(R1-L2) 30 Box Jump Over(R1-L2) 50 Wall-Ball(9Kg-6Kg) Cap Time:37 Min
19-5-2024 PAZAR
Strength Every 1:30 Min For 9 Mim(6R) 8 DeadLift(Rpe4-6) -Then- Every 3:30 Min For 21 Min(6R) 10 Barbell Push-Press(Rpe 4-6) 10 Dumbell Front Rack Squat(Rpe 4–6) 10 Bent Over Barbell Row(Rpe 4-6)