5-1-2023 PERŞEMBE
Metcon Two Person Team 100 Cal.Assault Bike 100 Dumbell Power Snatch (R1-L2) 100 Hollow Rock 100 Cal.Row Cap Time:34 Min
4-1-2023 ÇARŞAMBA
Multi-Strength Every 2:30 Min For 12:30 Min(5R) 5 Bench Press(%60) 10 Alt Bent Over Dumbell Row(R1-L2) 15 Dumbell Deficit Push-Ups -Then- Every 2:30 Min For 12:30 Min (5R) 8 Barbell Hip Thrust 8 Bulgarian Split Squat(R) 8 Bulgarian Split Squat(L) -Then- Middle Workout Every 2:30 Min For 10 Min(4R) 20 Plank March(R1-L2) 10 V-Up 20…
3-1-2023 SALI
Two Person Team MetCon 150 Dead Lift(100 Kg-70 Kg) 125 Burpee Barbel Lateral Jump Over 100 Pull-Up Cap Time:34 Min
2-1-2023 PAZARTESİ
Strength&Conditioning Every 3 Min 18 Min(6R) 5 Back Squat(%70) 10 Kb Swing(28Kg-16Kg) 15 Hollow Hold Crush Grip Kb Floor Press(28Kg-16Kg) -Then- Accessory Workout Every 3:30 Min For 14 Min (4R) Single Arm Bottoms Up KB Carry x 10m/arm 20 Sec:Passive Pull Up Bar Hang(Rıght Arm) 20 Sec:Passive Pull Up Bar Hang(Left Arm) 15 Band Pull…
30-12-2022 CUMA
Metcon 1 Squat Snatch(50Kg-35Kg) 2 Overhead Squat(50Kg-35Kg₺ 3 Power Clean(50Kg-35Kg) 4 Front Squat(5Kg-35Kg) 5 Strict Pull-Up 6 Burpee 7 Bent Over Barbell Row(50Kg-35Kg) 8 Wall-Ball(9Kg-6Kg) 9 Toes-To-Bar 10 Push-Ups 11 V-Up 12 Dead Lift (50Kg-35Kg) Cap Time:38 Min “1-2/-1-2-3/1-2-3-4/1.2.3.4.5/……..12”
29-12-2022 CUMA
Metcon 28 Min Emom (7R) 1.Min:15 Cal.Row 2.Min:75 Double-Unders Or Single 3.Min:30 Air Squat 4.Min:Rest -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 30 Ring Mountain Climber(R1-L2) 10 Supine Toes to Bar 3sec lowering
28-12-2022 ÇARŞAMBA
Multi-Strength Every 4 Mim For 20 Min(5R) 8 DeadLift(%60) 10 Kb Reverse Lunge(R1-L2) 12 Kb Floor Press 14 Kb Deficit Push-Ups -Then- Isometric Strength Every 3:30 Min For 14 Min(4R) 30 Sec:Kb Front Rack Wall-Sit Hold 30 Sec:Hollow Hold 1 Min:Plank
27-12-2022 SALI
Metcon Two Person Team 35 Min Amrap 50 Cal.Row 40 Wall-Ball(9Kg-6Kg) 30 Box Jump(24”-20”)
26-12-2022 PAZARTESİ
Strength&Conditioning Every 2:15 Min 22:30 Min (10R) 3 Power Clean(60Kg-40Kg) 5 Front Squat 7 Burpee Barbell Lateral Jump -Then- Gymnastic &Core Strength 21-18-15-12-9-6-3 Toes-To-Bar V-Up Hollow Rock Cap Time:15 Min
25-12-2022 PAZAR
Metcon For Time: 50-35-20 KB Swing(24Kg-16Kg) Kb Goblet Reverse Lunge(R1-L2) Handrelease Push-Ups