30-7-2024 SALI
MetCon Two Person Team For Time: 75 Cal Row 75 Wall-Ball(9Kg-6Kg) 50 Burpee Lateral Jump Row Over 50 Cal Row 50 Wall-Ball 35 Burpee Lateral Jump Row Over 25 Cal Row 25 Wall-Ball 20 Burpee Lateral Jump Row Over Cap Time:38 Min
29-7-2024 PAZARTESİ
Multi-Strength Every 1:30 Min For 15 Min(10R) 5-5-4–4-3-3-2-2-1-1(%75-%80-%85-%90-90+) Back Squat -Then- Every 2:30 Min For 12:30 Min(5R) 12 Floor Press 15 KB Swing(24Kg-16Kg) -Then- Every 2:15 Min For 11:15 Min(5R) 10 Barbel Curl 10 Floor Barbel Triceps Extension
28-7-2024 PAZAR
MetCon 5 Round Total Reps 1 Min Max. Cal Row 30 Sec: Rest 1 Min: Max Push-Up 30 Sec:Rest 1 Min:Max Air Squat 30 Sec:Rest 1 Min Plank 30 Sec:Rest
27-7-2024 CUMARTESİ
MetCon 6 Round For Time 20 Step Dumbell Walking Lunge(R1-L2) 200 M Run 20 Pull-Up 200 M Run
26-7-2024 CUMA
Two Person Team MetCon 75 Thruster(40 Kg-25 Kg) 50 Barbell Facing Burpee Over Bar 50 Thruster 35 Barbell Facing Burpee Over Bar 25 Thruster 20 Barbell Facing Burpee Over Bar Cap Time:30 Min
25-7-2024 PERŞEMBE
Strength Every 2 Min For 16 Min(8R) 10-10-7-7-4–4-1-1(%60-70-80-%80+) Front Squat -Then- Multi-Strength Every 4 Min For 20 Min(5R) 10 FloorPress 30 Sec:Ring Hıgh Plank Hold 10 Kb Bent Over Row 15 Sec: Supinated Grip Chin -Up Hold
24-7-2024 ÇARŞAMBA
Conditioning 40 Min Emom(5R) 1.Every 4 Min For 500 M Row 2.Every 4 Min For 25 Cal Assault Bike
23-7-2024 SALI
Multi-Strength Every 4 Min For 20 Min(5R) 10 Landmine Split Squat(R) 10 Landmine Split Squat(L) 20 Step Walking Lunge(R1-L2) 15 Sec:Single Leg Wall-Sit Hold 15 Sec:Single Leg Wall-Sit Hold -Then- 18 Mim Emom(6R) 1.Min:10 Tall Kneeling Goblet Landmine Press + 10 Push-Ups 2.Min: 10 Supinated Grip Strict Chin-Up +10 Bent Over Dumbell Rear Lateral Raises…
22-07-2024 PAZARTESİ
Oly. Every 1:45 Min For 15:45 Min(9R) 5-4-3-2-1–2-3-4-5(%65-70-75-80-85) Power Snatch -Then- Strength Every 2 Min For 16 Min(8R) 10-10-7-7-4–4-1-1(%60-70-80-%80+) Back Squat -Then- Core Strength Every 2 Min For 8 Min(4R) 5 Strict Toes-To-Bar 10 Toes-To-Bar 20 Sec:Hollow Hold
19-7-2024 CUMA
Strength Every 2:30 Min For 12:30 (5R) 10 Dead Lift(Rpe4-6) 10 KB Floor Press (Rpe 4-6) -Then- Every 2:30 Min For Min 12:30 (5R) 8 Strict Pull-Up 8 KB Push Press -Then- Every 2 Min For Min 12 Min(4R) 20 Step KB Farmers Caary Walking Lunge(R1-L2)