14-9-2022 ÇARŞAMBA
Two Person Team Conditioning 5 Round For Time 500 M Row 50 Kb Swing(24Kg-16Kg) 35 Burpee Lateral Jump Over Cap Tıme:35 Min
13-9-2022 SALI
Strength Every 1:45 Min For 14 Min(8R) Front Squat 8-6-4-2-2-4-6-8(%70-%75-%80-%85) -Then- Every 1:45 Min For 14 Min(8R) Bench Press 8-6-4-2-2-4-6-8-(%70-%75-%80-%85) -Then- İsometric Strength 4 Round 30 Sec:Copanhagen Plank(R) 40 Sec:Rest 30 Sec:Copanhagen Plank(L) 40 Sec:Rest
12-9-2022 PAZARTESİ
Oly 10 Min Emom 3 Clean&Jerks(%70-%65) -Then- Every 2:30 Min For 12:30 Min(5R) 8 Back Rack Drop Lunge To Knee Lift(R) 8 Back Rack Drop Lunge To Knee Lift(L) -Then- Core Strength&Gymnastic Every 2:30 Min For 12:30 Min(5R) 10 Toes-To-Bar 10 Hollow Rock 20 Sec:Hollow Hold
11-9-2022 PAZAR
MetCon 5 Round For Time 20 Dumbell Power Snatch 18 Hand-Release Push-Ups 15 Toes-To-Bar
10-9-2022 CUMARTESİ
MetCon 5 Round For Time: 400 M Run 30 Burpee 30 Sit-Ups
9-9-2022 CUMA
Strength Every 1:45 Min For 14 Min(8R) Back Squat 8-6-4-2-2-4-6-8(%70-%75-%80-%85) -Then- Upper Body Strength Every 2:15 Min For 13:30 Min(6R) 10 Z Press 10 Rever Grip Strict Pull-Ups -Then- Every 1:30 Min For 7:30 Min(5R) 10 Barbell Floor French Press
8-9-2022 PERŞEMBE
MetCon 21 Min Emom(7R) 1.Min:3 Squat Snatch(%70) 2.Min:15 Ring Dips Or Paralell Bar Dips 3.Min:Rest -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 15 Sec:Reverse Grip Chin-Up Hold 20 Weighted Plate L Crunch 30 Plate Russian Twist(R1-L2)
7-9-2022 ÇARŞAMBA
Conditioning 40 Min Emom 1.Min:12/10 Cal.Assault Bike 2.Min:Rest 3.Min:15/12 Cal.Row 4.Min:Rest
6-9-2022 SALI
MetCon 21 Min Emom(7R) 1.Min:3 Squat Clean(%70) 2.Min:15 C2Bar Pull-Up 3.Min:Rest -Then- İsometric Strength 4 Round 20 Sec:Bird Dog Hold Rıght Arm/Left Leg 20 Sec:Bird Dog Hold Left Arm/Rıght Leg 20 Sec:High Plank Rıght Knee Up Hold 20 Sec:High Plank Left Knee Up Hold 40 Sec:Rest
5-9-2022 PAZARTESİ
Multi-Strength 32 Min Emom(8R) 1.Min:10 Bench Press(%60)+ 10 Dumbbell Farmers Caary Walking Lunge(R1-L2) 2.Min:Rest 3.Min:10 Bent-Over Dumbbell Row+ 10 Dumbell Goblet Squat Jumps 4.Min:Rest