4-2-2022 CUMA
MetCon 32 Min Emom(8R) 1.Min:12 Cal.Row 2.Min:15 Handrelease Push-Ups 3.Min:18 Medball Clean(9Kg-6Kg) 4.Min:Rest
3-2-2022 PERŞEMBE
PERŞEMBE Strength&Conditioning For Time: 2-4-6-8-10 HandStand Push-Ups Or Peak Push-Ups 10-8-6-4-2 Deadlifts(100Kg/70 Kg) Rest:3 Min 2-4-6-8-10 Bar Muscle-Ups Or C2Bar Pull-Ups 10-8-6-4-2 Thrusters(40Kg-25Kg) Cap Time: 34 Min
2-02-2022 ÇARŞAMBA
İsometric Strength 4 Round 30 Sec:Single Leg Wall-Sit Hold(R) 30 Sec:Single Leg Wall-Sit Hold(L) 30 Sec:Single Leg Plank(R) 30 Sec:Single Leg Plank(L) 30 Sec:Rest -Then- MetCon 5 Min Amrap 20 Double Dumbbell Box Step-Overs 20 Toes To Bar Max Reps Burpees Box Jump Rsst:2 Min 5 Min Amrap 15 Double Dumbbell Box Step-Overs 15 Toes…
1-02-2022 SALI
Strength 12 Min Emom(6R) Odd:5 Back Squat(%65)+10 Step Dumbell Reverse Lunge(R1-L2) Even:Rest -Then- 12 Min Emom(6R) Odd:5 Bench Press(%65)+10 Bent-Over Dumbbell Row Even:Rest -Then- Core Strength 10 Min Emom Odd:Max Effort Hollow Hold Even:Rest
31-01-2022 PAZARTESİ
MetCon Two Person Team 70 Front Squat(40Kg-30Kg) 70 Kb Swing(24Kg-16Kg) 25 Senkron Bar Facing Burpee 50 Front Squat(40Kg-30Kg) 50 Kb Swing(24Kg-16Kg) 20 Senkron Bar Facing Burpee 30 Front Squat(40Kg-30Kg) 30 Kb Swing(24Kg-16Kg) 15 Senkron Bar Facing Burpee Cap Time: 30 Min
29-01-2022 CUMARTESİ
Oly 10 Min Emom 5 Power Clean (% 70) -Then- Strength Every 1:30 Min for 12 Min (8R) Front Squat 7-5-3-1-1-3-5-7(%70-%75-%80-%85-%90) -Then- Gymastic Conditioning 10 Min Emom Half Cindy 5 Pull-Ups 10 Push-Ups 15 Air Squat
28-01-2022 CUMA
MetCon Two Person Team 30 Min Time Cap Buy-In: 5,000 M Row Directly Into… AMRAP With Time Remaining: Burpee Lateral Jump Row
27-01-2022 PERŞEMBE
Multi-Strength 32 Min Emom(8R) 1.Min: 5 L-Sit Pull-Ups + 5 HandStand Push-Ups 2.Min:10 Glute Bridge Alternatif Dumbbell Press(R1-L2) + 10 Bent Over Dumbbell Alternating Row(R1-L2) 3.Min: 30 Ring Mountain Climber (R1-L2) 4.Min:Rest -Gymnastic Scaling- 5 Strict Pull-Up+5 Dumbbell Z Press 30 Cross-Body Mountain Clımber(R1-L2)
26-01-2022 ÇARŞAMBA
MetCon 3 Round 100 Double Unders Or Single Jump Rope 25 Kb Goblet Squat(24Kg-16Kg) -İnmediately After- 3 Round 100 Double Unders Or Single Jump Rope 25 Kb Swings(24Kg-16Kg) -İnmediately After- 3 Round 100 Double Unders Or Single Jump Rope 25 Wall-Ball(9Kg-6Kg) Cap Time:34 Min
24-01-2022 PAZARTESİ
Strength Every 1:30 Min for 12 Min (8R) Back Squat 7-5-3-1-1-3-5-7(%70-%75-%80-%85-%90-%80-%75-%70) -Then- MetCon For time: 50-35-20 Alt Dumbbell Power Snatch (22,5Kg/12,5Kg) *15 Burpee Dumbbell Lateral Jump After Each Round* Cap Time:20 Min