17-1-2023 SALI
MetCon Two Person Team 15 Min Amrap 400 M Row 20 Burpee Lateral Jump Row Rest:3 Min 15 Min Amrap 20 Cal.Assault Bike 30 Wall-Ball(9Kg-6Kg)
16-1-2023 PAZARTESİ
Strength&Conditioning Every 2:15 Min For 11:15 (5R) 5 Power Clean(%70) 10 Reverse Grip Strict Pull-Up -Then- Every 2:30 Min For 15 Min(5R) 8 Back Squat(%65) 12 Alternating DB Z Press(R1-L2) -Then- Multi-Strength Every 2 Min For 8 Min(4R) 10 Split Squat Hold With Dumbell Supinated Curl(R) 10 Split Squat Hold With Dumbell Sıde Lateral Raises
15-1-2023 PAZAR
Conditioning Every 7 Min For 21 Min(3R) 1000 M Row -Then- Every 7 Min For 21 Min(3R) 40 Cal.Assault Bike
14-1-2023 CUMARTESİ
Strength Every 1:30 Min For 9 Min (6R) 5 Front Squat(%75) -Then- Upper Body Strength Every 3:30 Min For 17:30 Min(5R) 12 Bent Over Barbell Row 3 Wall-Clımber 30 Sec:Half Push-Up Hold 12 İnverted Ring Row -Then- Every 2:45 Min For 11 Min(4R) 1 Min Wall-Sit Hold 30 Sec:Hollow Hold
13-1-2023 CUMA
Oly. Every 1:30 Min For 10:30 Min(7R) 3 Squat Snatch(%60) -Then- Metcon Every 3:30 Min For 17:30 Min (5R) 100 Double Unders Or 150 Single 30 /20 Push Ups 15/12 Toes-To-Bar
12-1-2023 PERŞEMBE
MetCon Two Person Team 100 Dumbell Power Snatch(R1-L2) 150 Wall-Ball(9Kg-6Kg) 100 Box Jump Over(24”-20”) 150 Cal.Row 100 Handrelease Push-Ups Cap Time:38 Min
11-1-2023 ÇARŞAMBA
Multi Strength Every 3:30 Min For 17:30 Min(5R) 8 Half Kneeling DB Chop and Lift(R) 8 Half Kneeling DB Chop and Lift(L) 10 M Single Arm Dumbell Overhead Lunge(R) 10 M Single Arm Dumbell Overhead Lunge(L) 15 Sec:Pul-Up Bar Hanging L-Sit Hold Or Tuck Up Hold -Then- Tempo Strength Every 3 :30 Min For 17:30…
10-1-2023 SALI
Strength&Conditioning 50 Deadlifts(60Kg-40Kg) 30 Barbel Facing Burpee 40 Shoulder to Overhead (60Kg-40Kg) 20 Barbel Facing Burpee 30 Front Squats (60Kg-40Kg) 15 Barbel Facing Burpee 20 Power Cleans (60Kg-40Kg) 10 Barbel Facing Burpee 10 Thrusters (60Kg-40Kg) 5 Barbel Facing Burpee Cap Time:34 Min
9-1-2023 PAZARTESİ
Strength&Conditioning 5 Round 1.Min:18-15 Cal.Row 45 Sec:Rest 1.Min:10 Double KB Front Rack Squat+10 Alt Kb Gorilla Row(R1-L2) 45 Sec:Rest 1.Min:12-10 Cal.Assult Bike 45 Sec:Rest -Then- İsometric Strength Every 2:30 Min For 10 Min (4R) 20 Sec:Double KB Split Squat Hold(R) 20 Sec:Double KB Split Squat Hold(L) 20 Sec:Supinated Grip Pull-Up Bar Hold 20 Sec:Kb L-Sit…
8-1-2023 PAZAR
Condıtıonıng Every 3 Min For 15 Min (5R) 500 M Row -Then- Every 3 Min For 15 Min (5R) 20 Box Jump(24”-20”) -Then- Every 2 Min For 10 Min (4R) 20 Kb Swing(24Kg-16Kg)