26-11-2022 CUMARTESİ
MetCon 28 Min Emom(7R) 1.Min:10 Cal.Assault Bike 2.Min:50 Double-Unders Or Single 3.Min:10 Dumbbell Push-Press+10 Dumbbell Renegade Row(R1-L2) 4.Min:Rest
25-11-2022 CUMA
Multi-Strength 12 Min Emom Odd: 8 Bench Press(%60)+ 8 Kb Squat Clean(24Kg-16Kg) Even:Rest -Then- Every 2:30 Min For 15 Min(6R) 8 Strict Pull-Up 8 Singel Kb Bulgarian Split Squat(R) 8 Singel Kb Bulgarian Split Squat(L) -Then- İsometric Core Strength 4 Round 30 Sec:Hollow Hold 30 Sec:Side Plank(R) 30 Sec:Side Plank(L) 1 Min:Rest
24-11-2022 PERŞEMBE
Two Person Team MetCon 100 Power Clean(60Kg-40Kg) 100 Burpee Box Jump Over(24″-20″) 100 İnverted Ring Row Cap Time:35 Min
23-11-2022 ÇARŞAMBA
MetCon 5 Round 2 Min Max Cal Row Rest:2 Min -İnmediately After- 5 Round 2 Min Max Wall-Ball(9Kg-6Kg) Rest:2 Min
22-11-2022 SALI
Multi-Strength Every 3 Min For 15 Min (5R) 6 Back Squat(%60-%65) 12 KB Goblet Reverse Lunge(R1-L2) -Then- Every 3 Min For 15 Min(5R) 8 Singel Arm Kb Bent Over Row(R) 8 Singel Arm Kb Bent Over Row(L) 10 Floor Press 12 KB Swing(24Kg-16Kg)
21-11-2022 PAZARTESİ
İsometric Strength 4 Round 20 Sec:Singel Leg Wall Sit Hold(R) 20 Sec:Singel Leg Wall Sit Hold(L) 20 Sec:Singel Leg Knee-Up High Plank Hold(R) 20 Sec:Singel Leg Knee-Up High Plank Hold(L) 40 Sec:Rest -Then- Strength&Conditioning Every 4:30 Min For 27 Min(6R) 5 Ring Muscle-Ups Or Bar Muscle-Ups 7 Front Squat(60Kg-40Kg) 9 Burpees Lateral Jump 11 Deadlifts(60Kg-40Kg)…
20-11-2022 PAZAR
MetCon 6 Round 400 M Run 500 M Row Rest:2 Min
19-11-2022 CUMARTESİ
MetCon For Time: 24-21-18-15-12-9-6-3 Dumbbell Power Snatch(R1-L2) “After each Round” 50 Double-Under Or 75 Single Jump Rope
18-11-2022 CUMA
MetCon 24 Min Emom(6R) 1.Min:12 Cal.Assault Bike 2.Min:14 Dumbbell Push Press 3.Min:10 Rear Deltoid With Resistance Band+12 Ring Row 4.Min:Rest -Then- Core Control Strength 4 Round 1 Min Hollow Rock 1 Min:Rest 1 Min:Plank 1 Min:Rest
17-11-2022 PERŞEMBE
Strength Every 1:30 Min For 9 Min(6R) Back Squat -Then- MetCon 5 Round 4 Min Amrap 3 Deadlift(%70) 6 Box jumps(24″-20″) 9 Toes-To-Bar Rest:2 Min