14-9-2024 CUMARTESİ
MetCon 28 Min Emom(4R) 1.Every 3:30 Min For 25 Cal Assault Bike 2 Every 3:30 Min 30 Push-Up 100 Double-Unders Or 100 Single Jump Rope -Then- Every 1:45 Min For 7 Min(4R) 25 Air Squat last round full time;Air Squat
Details13-9-2024 CUMA
Multi-Strength Every 1:15 Min For 8:45 Min(7R) 3 Front Squat(Rpe6-7) -Then- Every 2:15 Min For 9 Min(4R) 8 Deficit Landmine Single Leg Romanian DeadLift(R) 8 Deficit Landmine Single Leg Romanian DeadLift(L) -Then- Every 2:30 Min For 12:30 (5R) 10 Tall Kneeling Goblet Landmlne Press 10 Supinated Grip Strict Pull-Up
Details12-9-2024 PERŞEMBE
Strength@Conditioning 1….10.Min Emom 15/12 Wall-Ball(9Kg-6Kg) 11.Min:Rest 12…..21 .Min Emon 12/10 KB Swing(24Kg-16Kg) 22.Min:Rest 23…..32.Min Emom 10 Toes-To-Bar
Details11-9-2024 ÇARŞAMBA
Two Person Team For Time: 5 K Row 100 Burpee Lateral Jump Row Cap Time:40 Min
Details10-9-2024 SALI
Lower Body Strength Every 3:30 Min For 17:30 Min(5R) 10 KB Bulgarian Split Squat(R) 10 KB Bulgarian Split Squat(L) 8 Seat Bench Single Leg Squat(R) 8 Seat Bench Single Leg Squat(L) -Then- Upper Body Strength Every 3 Min For 15 Min(5R) 10 Close Grip Bench Press(4-6) 10 Bent Over KB Row 10 Rear Deltoid With…
Details9-9-2024 PAZARTESİ
Strength&Conditioning Every 2 Min For 14 Min(7R) 3 Clean&Jerks(Rpe4-6) 5 Bar Muscle-Up Or 5 C2Bar Pull-Up +5 HandRelease Push-Ups -Then- Every 1:15 Min For 8:45 Min(7R) 3 Back Squat(Rpe6-7) -Then- Isometric Strength Every 3 Min For 12 Min (4R) 1 Min:Wall-Sit Hold 30 Sec:Half Push-Ups Hold 30 Sec:Hollow Hold
Details8-9-2024 PAZAR
Conditioning For Time: 50-40-30-20-10 Wall-Ball(9Kg-6Kg) After each Round 800 M Run
Details7-9-2024 CUMARTESİ
Conditioning 35 Min Emom(5R) 1.Every 3:30 Min For 500 M Row 2.Every 3:30 Min For 25 Cal Assault Bike
Details6-9-2024 CUMA
Multi-Strength Every 1:30 Min For 9 Min(6R) 8 Deadlift(Rpe4-6) -Then- 15 Min Emom (5R) 1.Min:10 Dumbell Bench Press(Rpe4-6)+10 Barbell Curl 2.Min:10 Seat Dumbell Sude Lateral Raises+10 Barbell Floor Trıceps Extensions 3.Min:Rest -Then- Core Strength Every 2:30 Min 10 Min(4R) 10 Barbel Turkish Sit-Up 10 Toes-To-Bar
Details5-9-2024 PERŞEMBE
Multi-Strength Every 3 Min For 15 Min (5R) 10 Landmine Split Squat Hold With Press(R) 10 Split Squat Jump(R) 10 Landmine Split Squat Hold With Press(L) 10 Split Squat Jump(L) -Then- Every 3 Min For 15 Min(5R) 10 Landmine Bent Over Row(R) 10 Landmine Bent Over Row(L) 12 Ring Push-Up Or Push-Ups 14 Kb Swing(24Kg-16Kg)
Details