5-10-2023 PERŞEMBE
Strength&Conditioning 30 Min Emom(6R) 1.Min: 10 Overhead Squat(Rpe4-6) 2.Min:10 Strict Dumbell Press 3.Min:10 Reverse Grip Bent Over Barbell Row 4.Min:10 Toes-To-Bar +20 Sec Hollow Hold 5.Min:Rest
Details4-10-2023 ÇARŞAMBA
ÇARŞAMBA Strength&Conditioning Every 3 Min For 18 Min(6R) 5 Squat Clean(Rpe 4-6)+12 C2Bar Pull-Up -Then- Every 3 Min For 15 Min(5R) 10 Split Squat Hold Ladmine Press(R) 10 Split Squat Hold Ladmine Press(L) 10 Ladmine Oblique Twist(R1-L2)
Details3-10-2023 SALI
Conditioning 5 Round Every 3 Min For 20 Cal.Row remaining time: Max Burpee Rest:1,5 Min Every 3 Min For 18 Cal.Assault Bike remaining time:Max Air Squat Rest:1,5 Min
Details2-10-2023 PAZARTESİ
Oly. 10 Min Emom 1 Squat Snatch (Rpe 4-6) -Then- 7 Min Emom 3 Back Squat(Rpe 4-6) -Then- 7 Min Emom 1 Strict Shoulder Press+3 Push Press(Work Up To Heavy) -Then- Gymnastic Strength 10 Min Emom(5R) Odd::8 Supinated Grip Strict Pull-Up Even:30 Sec:Bottom Push-Up Hold
Details1-10-2023 PAZAR
Conditioning 5 Round 1 Min:Max Reps Dumbell Power Snatch(R1-L2) 1 Min:Rest 1 Min:Max Cal.Assault Bike 1 Min:Rest 1 Min:Wall-Sit Hold 1 Min:Rest
Details30-9-2023 CUMARTESİ
Strength Every 3 Min For 15 Min(5R) 10 Barbell Behind Neck Barbell Reverse Lunge(R1-L2) 10 Strict Dumbell Shoulder Press 10 Bent Over Dumbell Row -Then- Every 2:30 Min 12:30 (5R) 6 Single Leg Dumbell Curl(R) 6 Singel Leg Dumbell Curl(L) 15 Paralel Bar Dips
Details29-9-2023 CUMA
MetCon Two Person Team 5 Round For Time: 1000 M Row 30 Burpee Box Jump Over (24”-20”) Cap Time:40 Min
Details28-9-2023 PERŞEMBE
Strength&Conditioning 32 Min Emom(8R) 1.Min:5 Front Squat (Rpe 4-6)+10 Kb Swings 2.Min:10 Cal.Assault Bike 3.Min:30 Push-Ups 4.Min:Rest
Details27-9-2023 ÇARŞAMBA
MetCon 32 Min Emom(8 Round) 1.Min:100 Double Under Or 100 Single Jump Rope 2.Min 15 Cal. Row 3.Min 15 Pull-Up +15 Air Squat 4.Min Rest
Details26-9-2023 SALI
Two Person Team 40 Min Amrap 50 DeadLift(80Kg-60Kg) 400 M Run 50 Wall-Ball(9Kg-6Kg) 400 M Run
Details