31-1-2023 SALI
Two Person Team MetCon 3 Round 10 Min Amrap 10 Power Clean(70Kg-50Kg) 20 Burpee 30 Wall-Ball(9Kg-6Kg) Rest:2,5 Min
30-1-2023 PAZARTESİ
MetCon Every 5 Minutes x 4 Rounds: Station 1: 400 M Row 8 Single KB Front Rack Squat(R) 8 Single KB Front Rack Squat(L) 45 Sec:Wall-Sit Hold Station 2: 20 Bar Dips 20 Kettlebell Swings 30 Sec:Singel Arm Kb Overhead Hold(R) 30 Sec:Singel Arm Kb Overhead Hold(L)
29-1-2023 PAZAR
MetCon 6 Round 20 Wall-Ball(9Kg-6Kg) 15 DeadLift(85Kg) 10 Pull-Ups
28-1-2023 CUMARTESİ
MetCon 32 Min Emom (8R) 1.Min:12-10 Cal Assault Bike 2.Min:75 Double-Unders 3.Min: Plank 4.Min:Rest
27-1-2023 CUMA
Oly. Every 1:30 Min 10:30 Min(7R) 1 Hang Squat Clean +1 Squat Clean+ 2 Front Squat -Then- MetCon 24-21-18-15-12-9-6-3 Burpee Kb Swing(24Kg-16Kg) Toes-To-Bar Cap Time:25 Min
26-1-2023 PERŞEMBE
MetCon Two Person Team 35 Min Amrap 500 M Row 20 Box Jump Over(24”-20”) 30 Wall-Ball(9Kg-6Kg)
25-1-2023 ÇARŞAMBA
Multi-Strength Every 2 Min For 12 Min(6R) 5 Back Squat(%75) 12 Alternatif Dumbell Chest Press(R1-L2) -Then- Every 4 Min For 20 Min (5R) 10 Singel Arm Dumbell Row(R) 10 Single Arm Dumbell Row(L) 10 Single Dumbell Bulgarian Split Squat(R) 10 Single Dumbell Bulgarian Split Squat(L) 10 Supinated Grip Strict Chin-Up
24-1-2023 SALI
Metcon Two Person Team 100 Senkronize DeadLift(110Kg-90Kg) 100 Senkronıze Barbel Facing Burpee 100 Senkronize Dumbell Thruster Cap Time:35 Min
23-1-2023 PAZARTESİ
Oly. Every 1:30 Min 10:30 Min(7R) 1 Hang Squat Snatch+1 Squat Snatch+ 2 Overhead Squat -Then- Strength Every 1:45 Min For 10:30 Min(6R) 5 Font Squat(%75) -Then- Gymnastic Strength Every 3:30 17:30 Min For(5R) 5 Rounds 10/12 Ring Body Saw 30 Sec:HandStand Hold 30 Sec:Hollow Hold 10/12 Ring Push Ups
22-1-2023 PAZAR
MetCon 5 Round For Time 15 Medball Clean(9Kg-6Kg) 8 Single Arm Dumbell Clean&Jerk(R) 10 Single Leg Dumbell Reverse Lunge(R) 8 Single Arm Dumbell Clean&Jerk(L) 10 Single Leg Dumbell Reverse Lunge(L) 15 İnverted Ring Row