16-11-2022 ÇARŞAMBA
For Time: Two Person Team 4K Row 14 Rounds of “Cindy” 5 Pull-Up 10 Push-Ups 15 Air Squat Cap Time:35 Min
15-11-2022 SALI
Strength Every 1:30 Min For 9 Min (6R) 5 Front Squat(%70) -Then- Multi-Strength Every 2:30 Min For 15 Min (6R) 5 Hang Power Clean 5 Thruster 15/12 Paralell Bar Dips -Then- Core Control & İsometric Strength 4 Round 30 Sec:Star Plank(R) 30 Sec:Rest 30 Sec:Star Plank(L) 30 Sec:Rest
14-11-2022 PAZARTESİ
MetCon 24-21-18-15-12-9-6-3 Kb Swing(24Kg-16Kg) Burpee Wall-Ball(9Kg-6Kg) Pull-Ups Cap Time:34 Min
13-11-2022 PAZAR
MetCon 5 Round For Time 9 Double Dumbbell Clean 15 Double Dumbbell Front Squat 21 Hand-Release Push-ups 27 Step Walking Lunge(R1-L2)
12-11-2022 CUMARTESİ
MetCon Every 8 Min For 40 Min (5R) 500 M Row 21 Burpee 15 Cal Assault Bike
11-11-2022 CUMA
Multi-Strength 10 Min Emom Odd: 5 Back Squat(%70)+10 Seat Dumbell Shoulder Press Even:Rest -Then- 10 Min Emom Odd: 5 Bench Press(%70)+ 10 Seat Dumbbell Alt Curls(R1-L2) Even: Rest -Then- 10 Min Emom Odd:5 Weighted Reverse Strict Pull-Up +10 Lying Barbell French Triceps Ext Even:Rest
10-11-2022 PERŞEMBE
Oly Every 1:45 Min For 10:30 Min(6R) 3 Squat Clean+3 Front Squat -Then- MetCon 24-21-18-15-12-9-6-3 Ring Push Ups Or Push-Ups Box Jump Over(24″-20″) V-Up Cap Time:23 Min
9-11-2022 ÇARŞAMBA
MetCon Two Person Team 100 Deadlift(100Kg-70Kg) 100 Cal.Assault Bike 75 Burpee Lateral Jumps 50 Cal Assault Bike 50 Dead Llift Cap Time:35 Min
8-11-2022 SALI
MetCon 18 Min Emom(6R) 1.Min 6 Back Squat(%70)+12 KB Gorilla Row(R1-L2) 2.Min:15 Cal.Row 3.Min:Rest -Then- Gymnastic&Core Strength Every 3 Min For 15 Min (5R) 15 Toes-To-Bar 15 Hollow Rock 15 Sec Hollow Hold
7-11-2022 PAZARTESİ
Oly Every 1:45 Min For 10:30 Min(6R) 3 Squat Snatch+3 Overhead Squat -Then- MetCon 4 Round 5 Min Amrap 50 Double Unders Or 75 Single Jump Rope 15 Hand-Release Push-Ups 10 Pull-Up Rest:2 Min