30-12-2023 CUMARTESİ
MetCon 24 Min Emom(6R) 1.Min:15/12 Cal Row 2.Min:15 Kb Swing(24Kg-16Kg) 3.Min:75 Double Unders Or 75 Singel Jump Rope 4.Min:Rest -Then- Core Strength 4 Round 1.Min:20 V-Up 1 Min:Plank 1 Min:Rest
Details29-12-2023 CUMA
Multi-Strength Every 3 Min 15 Min(5R) 20 M Doıuble Kb Front Rack Walking Lunge 10 Bench Press(Rpe4-6) -Then- Every 3 Min For 15 Min(5R) 10 Bırd Dog Single Arm Kb Row(R) 10 Bırd Dog Single Arm Kb Row(L) 15 Sec: Ring Hıgh Plank Knee Up Hold(R) 15 Sec: Ring Hıgh Plank Knee Up Hold(L) -Then-…
Details28-12-2023 PERŞEMBE
MetCon For Time: 21-18-15-12-9-6-3 C2Bar Pull-Up Power Clean(60Kg-40Kg) Front Squat (60Kg-40Kg) Cap Time:34 Min
Details27-12-2023 ÇARŞAMBA
MetCon Two Person Team 100-50-35-15 DeadLift(80Kg-50Kg) Burpee Lateral Jump Over Wall-Ball(9Kg-6Kg) Sit-Up Cap Time:30 Min
Details26-12-2023 SALI
Strength&Conditioning 36 Min Emom(6R) 1.Min:12 Cal.Row 2.Min: 10 Dumbell Power Snatch(R1-L2)+ 10 Paralel Bar Dips 3.Min:Rest 4.Min:10 Cal. Assault Bike 5.Min:8 Dumbell Single Arm Reverse Lunge(R)+ 8 Dumbell Single Arm Reverse Lunge(L) 6.Min:Rest
Details25-12-2023 PAZARTESİ
Oly. Every 2 Min For 12 Min(6R) 5 Clean&Jerks (Rpe4-6) -Then- Strength Every 2 Min For 12 Min(6R) 5 Back Squat (%75) -Then- Core Control Every 2:45 Min For 13:45 Min(5R) 10 Barbell Turkish Sit-Up 10 Toes-To-Bar 20 Sec:Hollow Hold
Details24-12-2023 PAZAR
MetCon 50–35-20 Wall-Ball(9Kg-6Kg) Dumbell Power Snatch (R1-L2) Pull-Up Sit-Up Cap Time:34 Min
Details23-12-2023 CUMARTESİ
Oly. Every 1:30 Min For 9 Min(6R) 5 Power Clean(Rpe 4-6) -Then- Every 1:30 Min For 9 Min(6R) 5 Push-Press(Rpe 4-6) -Then- MetCon Every 2:30 Min For 15 Min(6R) 15 Burpee Barbell Lateral Jump Over
Details22-12-2023 CUMA
Strength Every 2:30 Min For 12:30 Min(6R) 12-10-8-6-4-2 Front Squat(%65-70-75-80-85-90) -Then- MetCon 24 Min Emom(6R) 1.Min:12/10 Cal Assault Bike 2.Min:30 Ring Mountain Climber (R1-L2) 3.Min:12 Toes-To-Bar 4.Min:Rest
Details21-12-2023 PERŞEMBE
Strength Every 2 Min For 12 Min(6R) 12-10-8-6-4-2 Bench Press(%65-70-75-80-85-90) -Then- Every 3 Min For 15 Min(5R) 10 Single Arm Kb Bulgarian Split Squat(R) 10 Single Arm Kb Bulgarian Split Squat(L) 10 Single Arm Bench Support Kb Row(R) 10 Single Arm Bench Support Kb Row(L) -Then- Isometric Strength 3 Round 30 Sec:Copanhagen Plank(R) 30 Sec:Rest…
Details