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
24-12-2022 CUMARTESİ
Oly. Every 1:30 Min For 9 Min(6R) 6 Power Snatch (%60) -Then- Metcon 21-18-15-12-9-6-3 Pull-Up Box Jumps(24”-20”)
23-12-2022 CUMA
Strength Every 3 Min For 15 Min(5R) 15 Bench Press (%60) 20 M Kb Walking Lunge (R1-L2) -Then- Every 3 Min For 15 Min(5R) 10 Bench Supported Single Arm Kb Row(R) 10 Bench Supported Single Arm kb Row(L) 10 Ladmine Split Squat Hold With Press(R) 10 Ladmine Split Squat Hold With Press(L) -Then- Core Strength…
22-12-2022 PERŞEMBE
Two Person Team Metcon 2 Round 150 Wall-Ball(9Kg-6Kg) 100 Cal.Row 50 Burpee Cap Time:40 Min
21-12-2022 ÇARŞAMBA
Strength Every 1:30 Min,for 18 Min(12R) Back Squat Total 2 Round 1.Round:4 rep(%65) 2.Round:3 rep(%70) 3.4.Round:2 rep (%75) 5.6 Round:1 rep(%80) -Then- Plyometric &Isometric Strength Every 2:45 Min For 13:45 Min(5R) 30 M Broad Jump 20 Sec:Split Squat Hold(R) 20 Sec:Split Squat Hold(L) -Then- Isometric Core Control Every 2:30 Min 10 Min(4R) 30 Sec:Plate Weighted…
20-12-2022 SALI
Two Person Team Metcon 40 Min Amrap 500 M Row 40 Air Squat 30 Push-Ups 20 Cal.Assault Bike
19-12-2022 PAZARTESİ
Oly. Every 2 Min,for 24 Min(12R) Squat Clean Total 2 Round 1.Round:4 rep(%65) 2.Round:3 rep(%70) 3.4.Round:2 rep (%75) 5.6 Round:1 rep(%80) -Then- Upper Body Strength Every 2 Min For 10 Min (6R) 5 Weighted Pull-Up 5 Weighted Paralell Bar Dips
18-12-2022 PAZAR
Metcon Every 2:15 Min For 18 Min(8R) 5 Thruster(60Kg-40Kg) 10 Box Jump Over(24”-20”) -Then- Core Strengh For time: 21-18-15-12-9-6-3 Toes-To-Bar Sit-Up
17-12-2022 CUMARTESİ
Metcon 5 Round 18 Handrelease Push-Ups 15 Singel KB Squat Clean (24Kg-12Kg) 12 Pull-Up 9 Kb Squat jump (24Kg-12Kg)