3-12-2024 SALI
MetCon 30 Min Emom(6R) 1.Min:12 Step Double KB Front Rack Walking Lunge(R1-L2) 2.Min:12 Wall-Ball(9Kg-6Kg) 3.Min:15 Sec: Hanging L-Sit Hold+20 Sec:Hollow Hold 4.Min:30 Sec:Hallf Push-Up Hold 5.Min:Rest
Details2-12-2024 PAZARTESİ
Oly. 10 Min Emom 3 Squat Clean(Rpe4-6) -Then- Every 2:30 Min For 12:30 Min(5R) 12 Floor Press 12 Inverted Ring Row -Then- Every 2:30 Min For 12:30 Min(5R) 10 Barbel Curl 10 Floor Barbel Trıceps Ext.
Details1-12-2024 PAZAR
Oly 10 Min Emom 5 Hamg Power Snatch (Rpe4-6) -Tken- 10 Min Emom 5 Push-Press(Rpe4-6) -Then- Gymnastics 10 Min Emom 10 Toes-To-Bar
Details30-11-2024 CUMARTESİ
MetCon 30 Min Emom(6R) 1.Min:9 DeadLift(Rpe4-6)+30 Double-Umders Or 60 Single Jump Rope 2.Min:12 Strict Burpee No Jump 3.Min:Plank 4.Min:45 Sec:Wall-Sit Hold 5.Min:Rest
Details29-11-2024 CUMA
Strength&Conditioning 36 Min Emom((6R) 1.Every 3 Min 12 Cal.Assault Bike 15 Pull-Up 2.Every 3 Min 15 Cal Row 12 Double Kb Front Rack Squat(Rpe 4-6)
Details28-11-2024 PERŞEMBE
Strength&Conditioning 50-40-30-20–10 Wall-Ball(9Kg-6Kg) 50-40-30-20-10 KB Swing(24Kg-16Kg) 30 Sec:Hanging Hold(After Each Round) 20 Hollow Rock (After Each Round) 15 Sec Hollow Hold(After Each Roıund) Cap Time:30 Min
Details27-11-2024 ÇARŞAMBA
Conditioning Two Person Team 20 Min Max M Row Rest:5 Min 20 Min Max Cal.Assault Bike
Details26-11-2024 PAZARTESİ
Strength Every 2:45 Min For 13:45 Min(5R) 12 Barbell Behind Neck Reverse Lunge (R1-L2) 30 Jumping Lunge(R1-L2) -Then- 10 Min Emom Odd:10 Bent Over Reverse Grip Barbell Row+ 10 Dumbell Arnold Press Even:Rest -Then- Core Strength Every 3 Min For 12 Min(4R) 10 Toes-To-Bar 20 Sit-Up 20 Sec:Hollow Hold
Details25-11-2024 PAZARTESİ
Strength&Conditioning Two Person Team 5 Round Total Round 5 Min Amrap 6 Power Clean(60g-30Kg) 6 Front Squat(60Kg-30Kg) 12 Burpee Barbell Lateral Jump Over Rest:2:5 Min
Details24-11-2024 PAZAR
MetCon For Time: 21-18-15-12-9-6 Hang Power Clean(50Kg-30Kg) Floor Press(60Kg-30Kg) 75 Double-Under Or 100 Single Jump Rope
Details